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Monday, 06 June 2022

5 June 2022 by 5 Comments

Conditioning:

9 Deadlifts @ 60% of 1-RM*

3 Box jumps (30/24″)

…rest 90 seconds, then…

7 Deadlifts @ 70%

3 Box jumps (30/24″)

…rest 90 seconds, then…

5 Deadlifts @ 80%

3 Box jumps (30/24″)

…rest 90 seconds, then…

3 Deadlifts @ 90%

3 Box jumps (30/24″)

…rest 90 seconds, then…

1 Deadlifts @ 95%

3 Box jumps (30/24″)

 

For time and quality

*Athlete must change load during the rest period. Scale percentages as needed.

Skill:

15 Hollow-arch swings on bar holding yoga block between ankles

1:00 Rest

10 Kipping pull-ups holding yoga block between ankles*

1:00 Rest

 

3 Rounds for quality

*If athlete is unable to perform kipping pull-ups, scale to 0:30 max strict banded pull-ups

 

 

Post results and experiences to comments

Filed Under: 11-20 min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill, Strength/Speed

Comments

  1. Christa says
    6 June 2022 at 06:41

    CWOD: 8:38 268#

  2. Kim Owens says
    6 June 2022 at 10:24

    Hollow arch swings not happening. All else went pretty well.

  3. Maggie Tunnell says
    6 June 2022 at 18:54

    WOD
    9:21
    223#

  4. Daniel says
    6 June 2022 at 20:53

    8:15 280# based it off 90%

  5. Michelle Milstead says
    7 June 2022 at 01:06

    9:17
    183#
    I messed up on my math and completed the 3 rep round at 95% and the 1 rep round at 100%. The one rep round took me 3 attempts and my form was not great.
    Skill work went well as long as Jimmy was spotting me. Need to focus on connecting and not stopping myself.

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