There will be no 0845 class this Friday. Sorry for an inconvenience.
Skill:
Pick any Three (3) skills on the “Athletic Skills Sheet”
Conditioning:
“No More Dairy?!”
Part I:
Complete as many rounds as possible in 9 minutes of:
A: 5 Deadlifts (225/150)
B: Max rep Paralette Pass Throughs
…Rest 2 minutes
Part II:
Complete as many rounds as possible in 7 minutes of:
A: 5 Clean to overhead (135/95)
B: Max rep Speed Skips
…Rest 2 minutes
Part III:
Complete as many rounds as possible in 5 minutes of:
A: 5 Snatches (115/75)
B: Max rep Burpees
This is a partner WOD. In each of the AMRAP’s, partner A performs their lifts while partner B simultaneously performs their gymnastics movement. As soon as A finishes, partners switch. Maintain a continuous count on the gymnastic movement for each AMRAP. Use the same bar throughout all 3 parts. Score is 2 part: 1. Total number of completed rounds. 2. Total “max” reps and any additional lifts of incomplete rounds.
For Score
Compare to Wednesday, 11 March 2015
Flexibility:
15 Front Leg Swings/leg
Olympic Wall Squat – 2:00
15 Side Leg Swings/leg
15 Sit-ups to Pike
Pike stretch – 2:00
Royal Huddleston Burpee Challenge:
Day 38
Post skills and results, score, and experiences to comments
D.
Balboa and I made up the noon class and filled the room with AC/DC and testosterone.
CWod.
Part 1. 11 rds + 100 RX
Part 2. 4 rds + 691 RX
Part 3. 4 rds + 50 @ 95
D improved from Dec 2014 and Balboa smoked it in weight, rds and reps! Nice work Ryan.
D.
Balboa and I made up the noon class and filled the room with AC/DC and testosterone.
CWod.
Part 1. 11 rds + 100 RX
Part 2. 4 rds + 691 RX
Part 3. 4 rds + 50 @ 95
D improved from Dec 2014 and Balboa smoked it in weight, rds and reps! Nice work Ryan.
Thanks D….between the sweat and great Back in Black tuneage, there was no doubt we were going to dominate!! Thanks again for coaching today, D.
Ran two miles of Haiger Hill’s with Jana , then
WOD with Jana and Sarah
Team “Jammy”:
114 PPT’s
755 SS
59 Burpees
928 total
Team “Sammy”
108 PPT’s
689 SS
54 Burpees
851 total
Exhausting WOD!
what coach said + a 6:30 am LaFortune Run Fat Fat go away DON’T come again another day!
Ran LaFortune before wod.
Part 1: 153#, 30 PPT
Part 2: 83#, 220 SS
Part 3: 73#, 18 B
Thanks for the serious push on those snatches Jana!
I loved this wod!
Now it’s time for bed…at 6:45. 🙂
Correction: think my DL at was 135#
Ok my brain is sleepy…DL weight WAS 153#, Jimmy verified.
Sheesh. Go to bed Sarah!
P1: 42 para, 170# DL
P2: 200 ss, 95# clean to OH
P3: 26 burpees, 65# snatch
Partnered with Tara
Part 1: 76
Part 2: 626
Part 3: 52
DL @ 148#
CL to OH @ 83#
Snatch @ 63#