Conditioning:
Complete as many rounds and reps as possible in 6 minutes of:
7 Toes-2-Bar
35 Double Unders
…rest 3 minutes, then…
Complete as many rounds and reps as possible in 6 minutes of:
7 Strict Pull-ups
12/9 Calories Biked
For Total Score
Strength:
Back Squats
3-3-3 @ 70/75/80%
1-1-1 @ 85/90/92.5%
For quality
Flexibility/Mobility:
Barbell Shoulder smash – 1:30/side
Barbell Quad Smash – 1:30/side
Spinal Twist – 1:30/side
Post score, loads, and experiences to comments
Part 1: 239
Part 2: 62
SWOD: Built to 85%
Quad/hip flexor was acting up. Need to do more foam rolling/stretching/rehab
Part 1:
252 reps Rx
Treated as an EMOM. Pace was good. Next time try 50-55 sec/rd.
Part 2:
70 reps Rx
Bike made that one get toasty quick.
SWOD:
Worked up to 385#. Felt good was able to control the movement all the way through.
CWOD 1 252 rx
CWOD 2 73 rx, strict pull ups were getting iffy but I’m pretty sure chin went over the bar each time
SWOD worked up to 255#
Part 1: 217 Rx
Part 2: 48 Rx
Total 265 Rx. Tried gripping with thumbs underneath on strict PLU tonight and it helped a lot!
SWOD: worked up to 185#
T
269 rx
43 rx – biked first
SWOD – 173#
36
252
Total of 288
Felt good, kept a good pace.
SWOD hit my 1rep 145# for 1 felt good so I think my 1rep went up.
163
45
208 total
Rx except for banded PLU
Swod: worked up to 90% 150#