Conditioning:
10/8 Calories rowed/skied/biked*
10 Left-arm dumbbell thrusters (50/35)
10 Right-arm dumbbell thrusters (50/35)
5 Strict pull-ups
3 Rounds for time
(11:00 cap)
*Athlete must row once, bike once, and ski once. Can be done in any order.
Strength:
Front Squat
3 @ 75% of 1-rm
3 % 75%
3 @ 75%
3 @ 80%
3 @ 80%
For quality
Post results and experiences to comments
7:40 at 40lb Db and 235 final set FS
CWOD 7:14
Banded pull-ups w/ red band
9:44 rx
175#
7:25 Rx
7:01 Rx
Was running late so the metcon was my warmup. Felt good though.
80% felt like I was lifting the world today. 😅
6:59 and Rx!! First time!
I didn’t start fast but somehow just kept going faster.🤷
Felt good on the front squats too.
7:22
24# DB
Mod push ups
Worked up to 93# FSQ
CWOD 9:18 15# DB
SWOD: worked up to #73
7:05
10# DB
Mod ring rows
Worked up to 73# FSQ
CWOD:
7:17
Modified the DB to 30#
First WOD back from the trip, so I lowered my intensity. Coach Sarah got onto me because I was supposed to wait until Friday to WOD, but I just couldn’t wait any longer! 🙂
SWOD:
Built up to 195#
Squats felt good.
9:26
15#
Med blue and thin red band