Strength:
10:00 to work up to a heavy 4-rep…
Overhead Squat
For quality at load
Conditioning:
With a running clock, perform:
500m Row for time
…rest until 10:00 on the clock, then…
60 Sit-up Slammers (12/8) @ 2m
20 Power Cleans (185/123)
40 Burpee Box Overs (24/20″)
For Time
Flexibility/Mobility:
Quad Smash – 1:30/leg
Barbell Shoulder Smash – 1:30/side
Spine Smash – 2:00
Post load, time and experiences to comments
SWOD: failed on 4th rep at 215 lbs
CWOD: 1:33.9 Row & 19:41 Scaled (165 lbs)
SWOD 75# 96% x 4
Row 2:00.8
CWOD 20:08
SWOD 2@ 125#, 4@ 115#
Row 148.2
Total CWOD with row & rest: 18:53, 75# Bar
4@83
Row: 2:02
CWOD: 20:04 63# Bar
SWOD:
4 @133#
CWOD;
1:56.5 row
20:06 @ 103#
Lacked 6 burpee box overs at cap.
Swod.
4 @ 185#
1:35.8 row
20:10 @ 165#.
Liked the 65%-70% work.
Swod: 4@ 70# (90%)
Row: 2:08
Cwod: 20:10 @ 65%
Cap at 30 burpees
SWOD: 4 @ 70# lost focus when I went for 75#
Row: 1:57 … need to work harder pulls.
CWOD: 20:20 @ 65%
Burpees and any box jump/over will always suck but they suck a lot less than when I started.
SWOD 125# ×4
Row 1:55.2
CWOD 10:18 or 18 reps left at cap, scaled with 125#
SWOD: 4@113#
CWOD: 1:59 row. Paced too much. 19:00, mod: 93# power cleans