Friday night class is cancelled this week. Sorry for any inconvenience.
Sprints:
Row and Bike
25/20 calories biked
rest 1:00
20/16 calories biked
rest 1:30
15/12 calories biked
rest 2:00
30/24 calories rowed
rest 1:30
20/16 calories rowed
rest 1:00
10/8 calories rowed
For total sprint time
Conditioning:
Complete as many rounds in 5 minutes as possible of:
12 Pull-ups
9 Box Overs (24/20″)
6 Pistols
For Score
Strength:
Snatch ⇒ Hang Snatch
1-rep max complex
Flexibility/Mobility:
Shoulder Fold – 1:30/side
Quad Smash – 1:30/side
Sink Mobilization – 2:00
Post time, score, load, and experiences to comments
Bike/Row: 10:48 total/3:48 sprint time
SWOD: 170#
CWOD: 109 Rx
Part 1: 14:30
Part 2: 73#
Part 3: 70 reps
Did this at home. Skipped sprint work and ran 3 miles instead.
CWOD: 85 reps, did lunges instead of pistols to mimic comp wod.
SWOD: 98# for complex (only 5# from current PR)
Also, did 20 unbroken pushups tonight so get to check that off my goals. Thank you hot yoga!
Part 1: honestly can’t remember now…. 6 something total sprint time.
Part 2: 88# (PR) successfully for complex then hit 93# in the snatch and couldn’t hold it together for the hang snatch. (8# total snatch PR- YAY)
Part 3: 104 reps Rx. Think I could’ve gotten more but I still felt pukey from sprint work.