Conditioning:
50 Wall-Ball Shots* (25/16) @ (10/9′)
25 Toes-2-Bar
300m Run with plate (55/35)
For Time (7:00 cap)
*perform max reps 20 seconds on, 10 seconds off until 50 is reached
…Rest 3:00
12-10-8 rep rounds of:
Push Press (135/93)
Alternating Pistols
Calories Biked
For Time (5:00 cap)
…Rest 5:00
Strength:
EMOM perform 1 rep of:
Hang Power Clean
Starting weight is 35-40% 1RM.
Add (20/10#) each minute.
(10:00 cap)
Flexibility:
Rocking Table – 1:00
Twisting Ape – 1:00
20 Straight Calf Raises
Elevated Seiza – 1:00
10 Side-to-Side Squats
Standing Pancake Stretch – 1:00
2 rounds for quality
Post time, load, and experiences to comments
# restday
( I think that’s the proper use of a #)
#activerestday
#lafortune
#noac
#mademyfatcry
#one2many
8:07
1 rd + 3 box pistols
78#
7:13rx, 5:32 (73#PP), pistols holding 10# plate (no box tho! Woooo!!!), HPC: ended at 113#
T. Did work. Didn’t get hurt.
D. Wod 1. 7:10Rx
Wod 2. ✅
Swod. Up to 230 on a bonus round. 5# off old Pr.
8:17 (or somewhere closer to that) 8#WB. 5:24, 53#PP, pistols with 14″ box.
SWOD: Stopped short at 73# On HPC…had to pick up the babe from KZ….