Conditioning:
200m Run
12 Sit-up Slammers (12/8) @ 2m
9 Back Squats (95/63)*
6 Shoulder Press (95/63)*
3 rounds for time
(10:00 cap)
*Must clean from floor, and place on back. First SP rep can be from behind the neck.
Strength:
Overhead Squat
1-rep max
Compare to Monday, 12 June 2017
Flexibility/Mobility:
Super Friend Shoulder Smash – 1:00/side
Super Friend Pike Stretch – 1:30
Overhead Distraction w/ External Bias – 1:30/side
Butterfly Stretch – 1:30
Post time, load, and experiences to comments
CWOD: 6:40, 43# bar
SWOD: 135#, 20# PR!
Solid work Sarah! #troops
Congrats Sarah!
CWOD
8:18 52# bar
SWOD
100#
Not a PR but getting close
CWOD 8:37 45#
OHS. 85#
T.
CWOD. Super fast
Swod. 135. 5# Pr. Focus on the jerk first.
D.
CWOD. Kinda fast.
Swod. 225. 20# Pr. Focus on weight in the heels.
Strong work Mundell’s!!! Nice PR’s!
D AND T GETTIN PRS! I like it
CWOD: 6:40 w/ 50#
SWOD: 113# — 25# PR
Strong PR!
Great job Becca!
CWOD 8:57 rx
SWOD 145# for a 10# decrease. Not feelin it tonite…
CWOD: 7:43 rx
SWOD: 115#, down 25#
We can’t always perform at our best. You got some good work in. Next time, make sure I see the weights you are struggling with. You can get it Mama!
CWOD:
6:49 Rx
About 85% intensity on average
SWOD:
295#
5 lb PR! I will take it.
Notes to self: Focus on the jerk, and do more heavy OHS.
Solid PR! And yes. Let’s throw some weight around!
CWOD: smedium pace and scaled (got a knot in my hip flexor/groin from K2E)
SWOD: 285#
10# PR