Conditioning:
1-2-3-4-5-6-7-8-9-10
Chest to bar pull-ups*
*7 Burpee shuttle runs after each set
For time
(16:00 cap)
†Levels:
- Intermediate/70+ Advanced: Chin-over-bar pull-ups, 5 burpee shuttle runs
- Beginner/70+ Scaled: Ring rows or banded strict pull-ups, 4 burpee shuttle runs
Strength:
On a 2:00 clock:
Bench Press
5 @ 80%
5 Sets for quality
Post results and experiences in the comments
16:21rx cap
15:57 Adv Rx
SWOD did all sets at 123# so was happy with that!
CWOD:
15:04 Adv Rx
The burpee shuttle runs got tiring! Did C2B UB through 6, then 4/3, 5/3, 5/4, 4/2/2/1/1.
SWOD:
Sets 1-3 successful at 205#
Set 4, reps 1-4 successful, 5 spotted
Set 5 reps 1-4 successful, 5 no-go
Left shoulder still a little achy, but I believe it is getting better!!
Kile
CWOD:
16:23 Adv Rx (capped)
SWOD:
Sets 1-3 successful at 195#
Set 4, reps 1-4 successful, 5 spotted
Set 5 reps 1-4 successful, 5 spotted
240 swod one 4 set failed on 4 (maybe 3). Dropped to 225 on set 5 and failed on 4 again.
16:17. RX
Made it through round of 9 at the beep!