SWOD
ME
Floor Press w/ Chains (1-2 chains added)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets
DE
Snatch Grip High Pull from Hang
Warm-up sets: x2 x2 x2 (as needed)
Work sets: x6 x6 x6 x6 (consecutive, sets across)
Rest time: 2 minutes b/w sets
RE
50 Walking Lunges, 35#/25#
One set
CWOD
Five rounds for time of:
20 Jump Pull ups
15 DB Bent Over Rows, 50#/40# (touch ground/touch shoulders)
10 Burpees
Post all results to comments.
5 comments:
My shoulder is pissed off and feels terrible, so I skipped the floor press and snatch pulls. Did 3x10 bent over rows instead @ 77#. Then messed around with some GHD situps, hip and back extensions, and tripod-to-headstands.
Lunges went okay, but the few minutes after were awful.
Skipped the CWOD entirely. Need to get this figured out asap. It's frustrating watching everyone else have all the fun.
floor press with chains
88-93-98-103failed rep 3- 104 failed rep 2
high pulls
93x4
lunges
25# db's all 50 unbroken
cwod
scaled 10-10-10 used 40# db's
was on 7th row rep of 5th round when 8 min time was called
Floor Press with chains (2):
93-98-103-108(stuck on 3)-108(failed on 3)
Snatch grip high pull from hang:
Just worked on this with 53#. Brain/body connection is having serious malfunction with this damn move. It's one thing when you can't move the weight..it is something completely different when you can't make your body do the move. Grr. Thank you to both Ricky and Addi for the cues & patience.
Walking lunges:
25# unbroken
CWOD:
Scaled reps to 15-10-5
3 jumping pull-ups into the 5th round when time was called. 35# on rows.
Get better soon Addi! It's not the same without you playing with us!
Floor Press: 208# for last weight
HIgh Pull: 154# not the greatest form towards the end.
Walking lunges: 35#
bp (subbed with bands):
120,130,140,150,160 x 2
first time with these, felt ok
sg high pull: 110 across
first time with these also, concentrated on tech
lunges: ub
cwod: 2rd in 8 mins, 3 rds in 13 mins
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