Fun with friends! Celebrating the upcoming union of Jana and Doug!
Skill/Speed:
Perform 4 rounds, 30 seconds work/60 seconds rest, for max reps of:
Wall-Ball Shots (20/14) @ 10′
…then
4 rounds, 15 seconds work/30 seconds rest, for max reps of:
Pull-ups
Conditioning:
Complete as many rounds and reps as possible in 7 minutes of:
5 Clean-2-Overhead (135/93)
10 Chest-2-Bar Push-ups*
15 Calories Rowed
…rest 3 minutes
Complete as many reps as possible in 3 minutes of:
Double Unders
…rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes of:
5 Handstand Push-ups
10 Kettlebell Swings (53/35)
15 Slammers (12/8)
For Scores
Mobility:
Lower Body Foam Roll – 2:00
Anterior Compartment Smash – 1:30/side
Spine Smash – 2:00
Post scores and experiences to comments
20min elliptical warmup in hotel gym
Followed by 129 burpees for time: 11:02:63. Whoa.
today was a lot of stuff…
WB shots
14, 13, 13, 13
PLU’s
9,11, 11, 10 – had trouble really getting my kip going
1st WOD:
3 + 11 (mod: 115#)
DU’s
181
was right before 1p before we started the last WOD so I had to bolt. Good stuff!!
WB shots:
17 each round
Pull-ups:
20/18/17/15
AMRAP 1:
118 Rx w/ Burpees
Dbl Unders:
198
AMRAP 2:
126 Rx+ @72# kb’s
Nice and toasty WOD! Sweat good on this one!
WB 12, 12, 13, 12
PLU 12, 11, 8, 10
AMRAP 1 108 w/c2b pu and 150 run 95#
JR singles 240÷2=120
AMRAP 2 105 45# kb
WB 9/11/10/11
PLU 6/5/5/6 strict banded red/blue
AMRAP 1 118 reps
53# C2O; knee PU; 150m run
150 singles
AMRAP 2 99 reps
WB shots:
14, 13, 15, 15
PLU:
10, 7, 7, 8
AMRAP 1:
75 reps, 73# & burpees
DU:
100
AMRAP 2:
68 reps, mod hspu, Kip with 1 ab mat
WB shots (20# @ 10′):
12/14/14/15
Pull-ups (Chin Over Bar):
6/6/5/5
AMRAP 1:
90 (100# C-2-OH, 150 m Runs)
Dbl Unders:
204 (409 singles)
AMRAP 2:
105 (45# kb’s, HSPUs on bench)
Total Score: 399
T
WB shots – 16/16/16/14
PLUs – 16/15/15/14
AMRAP 1 – 93 (82#) Burpees
DUs – 208; PR unbroken – 107
AMRAP 2 – 126 RX
Nice work on the DU PR!
Skill Work
WB Rx:
15,16,16,16
PLU rx
15,15,15,15
CWOD: only had time for the first 7 min AMRAP:
140 reps RX
WB shots – 16/16/16/17
PLUs – 11/11/10/13
AMRAP 1 – 75 Rx with Burpees
DUs – 167
AMRAP 2 – 93 Rx
WBS – 14/13/16/17
PLU – 19/19/18/16
AMRAP 1: DNF (still some lingering effects from Friday). Trying to listen to my body. WAYYYY behind on burpees 🙁