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Conditioning:
“A Slice of Awesomeness”
Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds:
Box Jumps (24/20″)
Sit-up Slammers (12/8) @ 2m
High-Lows*
Back Squats (155/103)**
Kettlebell Swings (53/35)
Rest 2 minutes between rounds
3 rounds for score
Compare to Wednesday, 20 September 2017
*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.
**No racks. Athlete must clean, and then place behind neck, in order to perform (previous versions allowed racks, but not all were allotted that option due to limited number of racks).
Strength:
Hang Power Clean
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps at 85%
Flexibility/Mobility:
Low Lunge Twist
Eye of the Needle
Reclined Spinal Twist
Twisted Cross
Post results and experiences to comments
306Rx & 215 x2 or 3
278 scaled the bsq for 135
165# x4
360 reps Rx
Rd1-115
Rd2-119
Rd3-126
Had to do solo. Totally different without a group. Decided to work on smooth, constant movement. Played with different rhythms and strategies. Had about 10 seconds left each exercise in rd 1, and about 5 in rd 2.
NTFS: aim for 132,126,122 next time.
HPC:
4 @ 245#, didn’t feel it today.
362 Rx
SWOD 4@113#. Trap seized up during WOD. Better now though.
103,104,106 total 313 Rx
Swod: 5@103# (85%) felt like I had at least 2 more but ran out of time