Conditioning:
As a 3-person team, perform equal work for time of:
Run 3000m
(switch every 200m)
…rest 3 minutes, then…
Partner up, and then perform 4 rounds for time, alternating exercises, of:
300m Row
15 GHD Sit-ups
15 Ring Dips
…rest 2 minutes, then…
As individuals, perform 4 rounds for time of:
40 Double Unders
10 Kettlebell Swings (72/53)
For Time
Similar to Friday, 25 March 2016
Flexibility:
Right side straddle – 1:00
Left side straddle – 1:00
Center straddle – 1:00
Butterfly – 1:00
Pike – 1:00
2 rounds for quality
Post times and experiences to comments
CWOD P1 11:17 partner with Courtney and Brad
P2 24:42 partner with Brad
P3 stopped after first round of singles JR and 55# KB for forearm and calf cramps
SWOD 225# PR backsquat
Nice PR after a long WOD.
Thanks!
CWOD 47+ minutes, scaled banded ring dips, 35# KB
Part 1:
11:17 with Bradley and Daniel
Part 2:
7:04 with Jimmy. I modified ring dips with a red band
Part 3:
8:01 rx
T.
Part 1. Team speed trio. 9:13.
Part 2 team Mrs. Speed. 15:04. Rx
Part 3. 7.21. Rx.
D.
Part 1. Team Mr. & Mrs. Stretchy Such 11:15
Part 2. Team Super Such. 9:27. Rx
Part 3. 7:53. Rx.
All times could be wrong cuz math is hard.
BS work post WOD. Need to work the mental side.
Part 1:
11:54 w/ Quadzilla and Sarah (250m row)
Lifting inserted:
Squat Snatch (8×1) worked up to 210
Snatch Pull (4×3) worked up to 235
Push Jerk (4×3) worked up to 240
Part 2:
7:04 with Courtnie
Part 3:
4:06 Rx
tried to be under 4, almost got it
Lifting inserted again:
Back squat (4×5) worked upto 350, did 365 for a set of 3
I am toast!!
Part 1: 9:13 with Tara and Boy Wonder
Part 2: No clue with Boy Wonder
Part 3: that hurt. Shoulders were smoked.
Did some heavy back squats with a solid crew after the wod. Hit a new 1RM at 355# (10# PR).
Part 1: Team such a stretchy guy. 11:15
Part 2: Team “Put some D’s on that…” 9:27 Rx
Part 3: I screwed up the math but I think was around El Diablos time.
Back Squat: Current 1RM: 305#
Good Mornings: 3×7 @ 115#
That will change very soon along with other current 1RM