Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD.
Friends and family are welcome to WOD and/or eat!
Strength:
Back Squat
From 0:00 to 3:00 on the clock,
20 @ 50% and then…
From 3:00-8:00, every minute on the minute:
5 @ 65-70%
And then…
From 8:00-10:00 on the clock,
10 @ 50%
For quality
Conditioning:
50 Double-unders
25 Kettlebell swings (53/35)
5 Rounds for time
(12:00 cap)
Post results and experiences to comments
12:16 70+
Worked up to 62# on the back squat SWOD. I used my lifters for the 1st tine since surgery today and they helped keep my hips un alignment.
CWOD
12:10
Did step ups instead of dubs. My plan was to do 25# kettlebell swings, but after 15 my back tightened up so I moved to push-ups For rounds 2-5. Those push ups were tough! Went to my knees on the last 2 rounds.
Skipped CWOD and just did shoulder rehab/mobility
Back squats were fun!!
Set of 20&10 at 115#
EMOM at 150#
SWOD:
50% was 185, 70% was 245
The 5 sets of 5 EMOM got toasty!
CWOD:
11:48 mod
I did two rounds of Rx, but then my calf started to cramp, so I stopped the jump rope. Halfway through round 3, I went to twenty 12″ box step-ups instead of DUs. Great WOD!
Swod- worked up to 205
Cwod – 14:24 rx cap – DUs were struggling today
Swod:68lba
Cwod 13:42 mod box push up
80 singles
Those squat were heavy!
Was 3 reps shy of finishing the 4th round
CWOD
12:22 RX
KB swings got me! Note to self: don’t do all DUBS UB on first rd. LOL