Conditioning:
50/40 Calories rowed
5 Rope climbs
10 Devil presses (2×50/35)
50′ Double dumbbell overhead walking lunges (50/35)
For time
(12:00 cap)
Strength:
Front squats
11 @ 35% of 1-rm
9 @ 45%
11 @ 55%
9 @ 65%
11 @ 75%
For quality at each load. Work on cycling through big sets, MAINTAINING good form.
Post results and experiences to comments
10:11 Rx
SWOD ✅ based on 200#1rm
6:42rx
Swod- worked up to 155 (55%). Ran out of time.
8:39 Rx
6:33 Scaled
Only did 2 rope climbs
15 # DBs
I wish I would have used the remaining time to complete the rest of the rope climbs.
SWOD based off of 110# 1rm
6:43 Rx
Over paced the whole thing. Afraid to fail. Not happy with performance.
Re-did WOD the following day to simply go hard. 5:23 Rx, I need to stop holding back!