SWOD
ME
Floor Press w/ Chains (1-2 chains added)
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets
DE
Snatch Grip High Pull from Hang
Warm-up sets: x2 x2 x2 (as needed)
Work sets: x4 x4 x4 x4 (consecutive, sets across)
Rest time: 2 minutes b/w sets
RE
50 Walking Lunges, 50-60#/35-45#
One set, unbroken
CWOD
For time:
15 Push ups
20 Double Unders
20 Push ups
25 Double Unders
25 Push ups
30 Double Unders
30 Push ups
35 Double Unders
Post all results to comments.
3 comments:
Floor Pres with 2 chains on each side: 208,213,218,223,228,233 - did 6 sets accidentally.
Snatch Grip High Pull: 164# across
50 walking lunges with 50# DBs
Conditioning: 6:41 Rx'd
Feeling pretty strong lately and I like it. I feel like my conditioning has suffered but it doesn't really bother me, I am loving this strength class format!
Floor press with 2 chains each side:
103
110
115
125 (fail - REALLY fail!)
120
Snatch grip high pull:
used 82# across
Still working on getting this..
50 walking lunges with 40# DBs
CWOD:
Scaled to lateral jumps & push-ups on knees. Was on jump 15 of last round when 7 minutes hit, so finished it.
floor press with bands: 150,160,170,175,180
sg high pull: 130 x 4
db walking lunge: 50# db's in 2:05 ub
cwod: 8:50
cash out:
max plank hold: 100 secs
50x abmat butterfly situps
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