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Conditioning:
7 Hang power cleans (115/78)*
6 Front squats
5 Shoulder to overhead
24 Double-unders
5 Rounds for time
*Same load throughout WOD
(15:00 cap)
Strength:
Front Squats
Every 75 seconds, perform 1 rep
@ 40%
@ 45%
@ 50%
@ 55%
@ 60%
@ 65%
@ 70%
@ 75%
@ 80%
@ 85%
For quality
Post results and experiences to comments
CWOD:
6:24 Rx
All barbell and double under rounds unbroken, with the exception of round 2, I caught on #22 du.
SWOD 1:
FSQ
Worked up to 270
SWOD 2:
Bench press
4 sets of 5 at 185, with 8 strict ring rows between rounds.
7:30Rx
Worked up to 163# FS
CWOD
13:34, 63#, dubs
SWOD
Worked up to 88# FSQ
I did the Cwod as a E3MOM – 13:23rx
I haven’t jumped rope for a bit and wanted to take it a little easier today.
Swod- 205#. This was 73%
8:13 Rx unbroken through the barbell tripped once on the dubs every round.
Did this in a garage gym.
85% felt pretty good!
10:21 RX
10:51 63lb
Completed in 8 something..
steady pace, DU’s unbroken. Felt good!