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Conditioning:
16-12-8-12-16 rep rounds of:
Calories rowed
Burpees-over-dumbbell
Alternating dumbbell snatches (50/35)
For time
(15:00 cap)
Strength:
Athlete Choice: Overhead Squats or Front Squats
Every 2 minutes on the minute:
1 Pause* Squat + 2 Squats at the following loads:
55-60-65-70-75-80%
For quality
*pause 3 seconds in the hole
Post results and experiences to comments
15:43
30#
Only did the CWOD today.
11:59 Rx
Worked box back squats today because those feel better on my knee. Only went up to 133#. Felt good but didn’t want to push it.
13:20 40# AG Rx
Just the bar on OH squats working on technique was hard enough.
CWOD
12:42 RX
SWOD
OHS felt good today!
CWOD:
11:03 Rx
Need to work faster transitions, and not slowing down just bc I think I am in the lead. 😬😏 Work for me, not them! 💪🏼
SWOD:
OHS worked up to 175#. Form felt solid.
This exactly Coach! 👏🏼💪🏼
16:38 burpees killed lol. 20lb DB
Swod worked up to 78# front squat to 20in box.
15:24 40# db
Front squats worked up to 150#
Still sore from iron club