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Conditioning:
As many rounds and reps as possible in 12-minutes of:
300m Run
10 Single-arm dumbbell overhead squats (50/35) (5/side)
10 Push-ups
For score
†Levels:
- Intermediate/70+ Advanced: 200m run, same reps (40/30) dumbbell
- Beginner/70+ Scaled: 150m run, 8 overhead squats (35/25), 8 push-ups
Strength:
Overhead Squats*
Every 2:00 perform one set of 7 reps, for 7 sets
Increase the load in each set
For quality and load
*65+ perform Front Squats
Post results and experiences in the comments
104rx
155# – stopped at 6 sets.
CWOD:
108 Rx
SWOD:
Highest success was set 6 at 155, only 5 reps in set 7 at 175.
79 beg
Did 450m bike
20#
Front squat: 48# I can tell I’ve been gone for awhile . 😔
CWOD
104rx (4 full rds)
SWOD
Set 6 103# completed 5 reps, set 7 108# completed 5 reps.