200 Jump Rope Singles
15 - 12 - 9 of:
- Squats
- Push-ups
- Ring Rows
200 Jump Rope Singles
Time: 9:15 Way to go, Cindi!
Warmup 10’
MWOD - 10’
- Banded Squat 2’
Skill 5’
- L-sit x 2
Strength 10’
- Max Effort (ME): Back Squat
Work up to a 3RM or 1RM. Post loads to comments.
5-10 minutes rest then CFE Strength & Conditioning WOD
WOD
On the minute for 12 minutes:
- 2 Deadlifts @ 70% of 1RM
- 7 Burpees
Post deadlift load to comments.
Stretching 5’
CW: DNF at 6 rounds. Deadlifts at 170#. Once I couldn't finish the round in a minute, I stopped.
ReplyDeleteIn other news, I made a new 1RM back squat of 205# PR Yay!
That's body weight+!
Hoo-wah, Charles!
ReplyDeleteI had a PR too, in the L-sit: 1:13!!! My second one was only 30 sec though.
Instead of BS, I established a 1 RM clean:
35-45-55-65-75-85-90.
I'm really happy that both the clean practice and the mobility WOD has been working!
WOD: All 12 rounds. DL weight 140. Holy cow, the simple yet humbling burpees! Once again they annihilated me! Made it to 12, though! Yay!