Strength: Good Mornings. Work up to a 5rm, if you can. But move slowly and controlled throughout the entire movement. You DO NOT need to go heavy to benefit from this exercise.
Conditioning: 5 rounds for time of:
- 25 feet Overhead walking lunges (135/ 85#)
- 15 Knees to elbows
SWOD: 105 x5 (1st rime for this with weight)
ReplyDeleteMetcon: 12:29 @ 85 + 10 extra feet on the lunges :)
Remedial: (OHS 5x65,85,90,95x3,85x5)
ReplyDeleteSWOD 120x5
Metcon 14:10 80#
swod: 5x115
ReplyDeletewod:16:02 65#, dropped to 45#
SWOD: 135X5
ReplyDeleteMETCON: 12:44 @ 95#
Swod: 105#
ReplyDeleteMetcon: 19:03 @ 65#
SWOD: 80#
ReplyDeleteWOD: 22:50 @55#
swod: 45,75,95,115,135,150,165 all x3
ReplyDeletemetcon: 16:41 @ 115#...that was a challenge and I will never fear a 45# plate overhead again. Believe 'dat !!
Oops..all x5
DeleteSWOD: 105# / 1 min max deadlifts @ 155# - 26
ReplyDeleteMetcon: FNIISHED - that was rx hell!
*FINISHED :)
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