Tire change!
Conditioning:
Run 400m
4 round of:
4 Muscle-ups
8 GHD Sit-ups
12 Push-ups*
…then…
Run 600m
…then…
4 rounds of:
10 Kettlebell Swings (72/53)
10 Push Press (75/53)
20 Double Unders
…then…
Run 400m
For Time
*Burpees can be substituted here
Strength/Skill Work:
Snatch Jump Shrug-2-Squat Snatch
1-rep max
Flexibility:
10 Sit-ups to Straddle
Right Side Straddle – 2:00
Left Side Straddle – 2:00
Middle Straddle – 2:00
Post time, max load, and experiences to comments
TOASTY…..
The first run and 4 rounds weren’t that bad but that 600m and final 4 rds and run were definitely toasty. I want to give a big ‘YOU’RE WELCOME’ to coach and Ragsdale who got a front row seat to the comedy that was me finishing this WOD 🙂
I will say though, there were several times there at the end when I was ready to throw in the towel. But I finished though 🙂
27:34
only mod was MU attempts w/ Green Band
everything else was Rx
*those ape KB’s are brutal!
CWOD: 32:11. Mod: jumping muscle-ups. Those ate up all my time fo sho. Those 53# KB were no joke…
SWOD: ran out of time, finished with 1@73#.
“Toasty” is right Balboa! That was tiring!
CWOD:
19:15 Rx with Burpees
SWOD:
Worked up to 185#. Then work heavy singles,up to 215, tiring my PR.
Good work on the snatches!
CWOD:
27:01 mod MUs w/ ring rows and ring dips. 45# KB. Burpees instead of push-ups.
SWOD:
1 @ 73#
T.
Cwod 29.21 Mod Red Band Mu
Swod Form work.
D. 26.05 Rx.
Ditto what Rocky said. Got first 3 sets of MU unbroken and felt great. Wheels fell off on the 600 run and was a disaster after that. Ape head kicked my butt something terrible.
Swod. Stayed a disaster. Worked form with the bar and should of went down to the PVC. Was so gassed I never recovered.
29:21 rx