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Strength:
3 Shoulder Press* ⇒ 5 Push Press*
Rest 1:00
5 rounds for quality
*Do all rounds at 70% of SP and 70% of Thruster. Using two barbells is allowed.
Conditioning:
12/9 Calories skied, biked, rowed*
8 Overhead squats (115/78)
4 Rope climbs
8 Overhead squats
12/9 Calories skied, biked, rowed
Rest 2:00
3 rounds for time
(16:00 cap)
*Rd 1, ski; rd 2, bike; and rd 3, row
Post results and experiences to comments
16:44
Just moved today super sore
Swod- did one set at 150 & 170 then dropped to 135 & 155. Felt super heavy today. 4th set only got 2 pp. hspu and thrusters this week had my shoulders sore.
Cwod- 16:32rx. Rope climbs were toasty. Overhead unstable.
SWOD:
120#SP
145# PP
CWOD:
16:12 Rx
That was tough! Especially after the 21 strict and 30 kipping HSPU yesterday, and sore glutes! Guess the wam-bulance is out today! LOL!!