Conditioning:
CrossFit Team Series Event 4
Scaled version:
Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 Thrusters (65/35)
5 Pull-ups
Then, Male 2 and Female 2 each perform:
10 Thrusters (65/35)
10 Pull-ups
Then, Male 1 and Female 1 each perform:
15 Thrusters (65/35)
15 Pull-ups
Then, Male 2 and Female 2 each perform:
20 Thrusters (65/35)
20 Pull-ups
ETC., following the same pattern
For Score
WOD courtesy of games.crossfit.com
Notes:
Each male/female pair must perform reps at the same time; however, synchronization is not required. Both male and female of each pair must complete their reps before the next male/female pair can begin.
Strength:
Deadlift
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps at 85%
Mobility:
Banded Olympic Wall Squat – 2:00
Banded Overhead Distraction – 1:30/side
Reclined Spinal Twist – 1:30/side
San Antonio Marathon Training:
5K @ 80% 5K TT pace
Post score, load and reps, and experiences to comments
CWOD:
Chad/Jason/Drake
got halfway through the thrusters on the “35 rd”??
SWOD:
8 @ 275#
CWOD:
590 reps (Both T and I got 15 thrusters in the set of 40) – with Tammy and the Amazing MuffZilla
SWOD:
5 @ 365#
Ditto. Plu were tough!
#cryface
CWOD: me/Nick/Sarah/Ragsdale 501 reps. Nick and I finished thrusters and got 5&6 PLUs into round of 35. Mod: blue band PLU for me, green/purple bands for Sarah.
SWOD: worked HPC, finished with 6@92#.
CWOD: Great team, thank for pushing me! Fun workout today.
SWOD: 3 @ 148#. Deadlift difficult today, need to be sure back isn’t rounded and work on breathing.
CWOD:
Team Series team: Muffin Man, Speedy, Quadzilla, and the Ape
590 reps
SWOD:
7 reps @ 425
These were Hev-vy!
I was on your team? Wow I didn’t realize that…
Strong work being on 2 teams at once.
T. Tammy and the Amazing MuffZilla woded it up.
D. Teamed with Christa, Jeff, and Courtney with Bradley and Cortnie in the shadows.
412. Strong work team …. can’t think of a team name.