Conditioning:
15 Overhead Squats (95/63)
10 Kettlebell Swings (72/53)
5 Strict Handstand Push-ups
20/15 Calories Biked
3 rounds for time
Strength:
Clean & Jerk
3 @ 35% 1RM
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
For Quality
All are done as individual reps, not connected
Flexibility/Mobility:
Knees to Traps – 1:30
Elevated Cat – 1:30
2 Pike/2 Squat – 10 reps
Standing Pike – 1:30
Kneeling Achilles – 1:30/side
Butterfly – 1:30
Post time, loads, and experiences to comments
Everyone’s sentiments of the bike perfectly summed up in the facials in this pic.
Sarah is mentally punching jimmy in the face in this pic.
T. CWOD 14:11. Moded
D. My face today was exactly like the one in the pic. Capped with 1 cal left. 1 no rep on ohs and 4 on HSPU killed me. All of them were the bikes fault.
Swod. Up to 205. Shoulders were smoked and just didn’t have much punch. Like the set up of the Wod though.
CWOD: 11:43 Mod – OHS @ 33#, 53# KB’s (russian), Strict HSPU with 2 abmats.
Strength – 2@85% (98#)
CWOD: 13:06 Scaled
35 lbs KB
SWOD: 95×3, 125×3, 145×3, 170×3, 185×2, 195×2, 210×2 (85%)
CWOD: 13:08. Mod: 53# OHS (which apparently were questionable depth at best), 53# Russian KBS, HSPU on ab mats
SWOD: worked up to 2@123# (82%). Pleased with that at this point in my pregnancy!
Cwod: 11:01rx
SWOD: 133# 85%
CWOD 13:11 scaled with 65# ohs and 55# kb
SWOD worked up to 150#, need to get under the bar with arms fully extended on the jerk and keep elbows out straight not angled in to avoid rounding shoulders on clean.
CWOD: CAP
2 + 26 Rx
SHSPU took the longest. No missed reps, but took quite a bit of time. Wished I had shoulders like Darren.
SWOD: 2 @ 235# (85%) / 1 @ 255# (92%)
Asked coach if I could go up for a single after my last set. Gave me the green light. Thanks Jimmy. Technique felt great today. Started waorking squat clean @ 75%. No missed reps. Quality work.
14:59 Mod
53# ohs
45# kbs
HSPU toes on boxing dummy
Row 1 round
Bike 2 rounds
CWOD:
9:12 Rx
That bike was super toasty!
SWOD:
Worked up to 255#. All reps successful and felt good getting under bar into a power position. Still not fully trusting in my knee/leg.
CWOD: 12:04 mod. 43#OHS, 35KB, HSPU 30″ box
SWOD: had to leave after 70% 3@ 80#