Skill:
Practice 15 minutes on:
Conditioning:
Partner WOD
Complete as many rounds and reps as possible in 9 minutes of:
200m Run
4 Handstand Push-ups
8 Kettlebell Swings (70/45)
…Rest 3 minutes
Complete as many rounds and reps as possible in 6 minutes of:
200m Row
3 Front Squats (155/103)
5 Chest-2-Bar Pull-ups
…Rest 2 minutes
Perform as many reps as possible in 3 minutes:
Burpees
For Score
Alternate exercises. One partner working at a time.
Flexibility:
Hold middle splits for 2 minutes
20 side leg swings, left
20 side leg swings, right
Hip Capsule Stretch – 2:00/side
20 side leg swings, left
20 side leg swings, right
Hold middle splits for 2 minutes
Post skills worked, time, score and experiences to comments
Tarren w/ Andrew shadowing T.
Part 1. 99. Rx. Missed another point on the run by about 5 meters.
Part 2. 50 Rx except T 93# FS. Missed another point on the row by 2 meters.
Part 3. 80
Total = 229 Fun wod.
Team “Jammy”, as grantzilla put it:
AMRAP 1: 7 rds +run and hspu = 120 pts
AMRAP 2: 5 rds +78m = 61 pts
Burpees: 83
Total: 264 pts
Fun, fast moving WOD! Great job patna’!
We could of beat you on burpees but T. was holding our team down.
Roger that that Super Stretch! I witnessed it.
Team Grantzilla:
AMRAP 1: 6 Rounds + 150M run: 99 Rx
AMRAP 2: 4 Rounds + 150M row: 51 Rx
Burpees: 68
Total: 218 Rx
SWOD: W3D1 Hatch Squat Cycle – complete (although somewhat concerned on possibly not getting full depth at the heavy weight)
Ditto
Except for squats after