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Conditioning:
9 Rope climbs (12′)
15 Double dumbbell shoulder-to-overhead (50/35)
21 Double dumbbell front squats
50′ Double dumbbell overhead walking lunges
For time
(10:00 cap)
Strength:
Shoulder Press
8 @ 25% 1RM
6 @ 35%
5 @ 45%
4 @ 55%
3 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 85%
1 @ 85%
1 @ 85%
For quality
Post results and experiences in comments
9:54 Rx
8:17 Rx
#wodbaby
Awe yea sis! Killed it! #call9-11❤️
9:55 almost Rx
Missed 2 rope climbs
Fun fact: the 35s felt light/doable for everything. Heavy obviously for overhead lunges but I knew I could complete it. Strength feels good!
Swod- worked up to 185#
Cwod- 6:37rx
5:07 scaled
Did all rope climbs and S2OH Rx, did one 50# DB for FSQ and bwt lunges per rehab limitations.
I did do 2 short WOD’s with Coach Sarah shortly before this WOD, which I know toasted my grip before the rope climbs:
3 power snatches (85) and 3 bar-facing burpees – 10 rounds (3:47)
rest 5:00
7 T2B and 21 singles* – 6:00 AMRAP, I was 5 t2b into my 9th round
*Coach Sarah did dub’s, my knee is not cleared for dub’s yet. :/
Snatch/ Burpees: 4:09
TTB/DU: 17 DU into 8th round
Fun times!
8:52
The 1st 7 rope climbs went well, but my last 2 I struggled.
I need to work on getting higher on each pull so I can do each climb with only 2 pulls instead of 3. My descent felt much more controlled today.
25# DB
Those lunges were soooo tough, but I am happy that I pushed myself at 25#. Thanks for the push MP fam. I needed it!