Strength:
Front Squat
5 reps @ 65% 1RM
3 reps @ 75% 1RM
1+ reps @ 85% 1RM
For Max Reps on last set
Conditioning:
Complete as many rounds and reps as possible in 15 minutes of:
2 Muscle-ups
5 T-Push-ups
10 Shoulder Touches
20 Double Unders
For Score
Flexibility:
2 rounds:
10 Sit-up to Pike
Hold Pike sit – 1:00
10 Sit-up to Straddle
Hold Straddle – 1:00
Post max reps, score, and experiences to comments
SWOD
6@93 – 1 rep better than April 18
CWOD
222
6 rnds w/PLU&Dip option and shoulder touches facing the wall.
Oh and PLU were strict..they got pretty tough by the end. Need to keep working those.
SWOD: 215×7
CWOD: 222reps, mod shoulder touches facing wall
SWOD: 290 lbs x 7 reps, probably could have gotten 1 or 2 more
CWOD: 306 Rx
SWOD 190# x7
CWOD 199 scaled with 4 C2B and 4 banded MU drill
SWOD: 260# X 8 – had maybe 1 or 2 more reps but the bar started slipping on my shoulders
CWOD: 259 mod GHDs for shoulder touches. Need to work on ring MUs
SWOD: 130x 4 or 5… I didn’t count… woops.
CWOD: 296- mod with jumping MUs on 30″ box.
SWOD: 9@135. Stoked about this,as it estimated my 1RM at 175, 20# more than my current PR.
CWOD: 192, mods: banded c2b with red and purple bands:l/dips 2:1 for MU.
SWOD 102 for 3 comin off blowing my back out. I’ll take it but I have so much work to do.
CWOD 189. Banded pull ups.