Conditioning:
3-person Team WOD*
“Tombstone”
210 Double Unders
60 Plate-Facing Burpees
180 Wall-Ball Shots (20/14) at (10/9′)
60 Pull-ups
150 Deadlifts (135/93)
60 Sit-ups
120 Kettlebell Swings (53/35)
60 Box Jumps (24/20″)
90 Calories Rowed
For Time
Compare to Wednesday, 18 November 2015
*Equal work required
Mobility:
Pick one Pressing
Pick one Squatting
Pick one Running
If choice is a unilateral stretch, perform 1:30/side. If it is a bilateral stretch, perform for 2:00
Post time and experiences to comments
34:50 Rx
w/Robert & Doug
35:12 w/ Jaime and Katie
Mods for me were tons…listing them here so I know what to do for future WODs
1/2 the prescribed 4″ step ups for DU
1-1 squats and PU for burpees
WB with 6# ball. (Pause at top before throwing ball)
DLs form work with 5# baby bar
KB swings (used 10# kb but next time do SU instead)
BJ step ups on 12″ (step up and down on left leg only)
Note: all these mods are what happens when you don’t listen to your body and therefore develop a stress fracture in your femur bone. If anyone sees me going too hard in the gym over the next several weeks please slap me. 😉 Please.
Sarah girl…
From Jimmy’s Weekly Meditation Archive:
“Discipline is choosing between what you want now and what you want most.”
I don’t want to slap you!! 😉 You got this!!
Boom Rhondamama!
Thanks Rhonda! Although if discipline slips, I still expect slaps. 😉
I expect self slaps!!
See above for WOD time.
Lol, Bizkit needs some lessons on self slapping from Quadzilla. 🙂 🙂
And Coach, this does not mean that’s my new nickname. Unless I quit the gym, wear a
backwards red cap, grow a weird looking goatee, and start Rollin Rollin Rollin Rollin. (And I’m pretty sure this shows my age, and my mixed taste in music.)
Don’t worry, I am not fond of self-given nicknames. Just sayin.
26:35 w/ Grant and Darren
All RX except for my SUs instead of DUs
Good work guys!
^^^^^
28:35 partner with Ape and Such
45# KB
16# WB
210 singles no double unders
Kicked my butt tryin to keep up with those 2 but luckily no strokes or heart attacks for me! Wayyy out of my comfort zone on that one!
You did great Daniel! Way to push!!
T.
Teams Mrs. Speedy Pink. 32:19. 11 sec Pr with 2/3 of the group the same.
D.
What Manny said. Took a smooth 4:00 off MM and I with a different partner.
That Wod has the perfect amount of fun/suck ratio in it.
Ditto Tara. My legs have not been that much jello in a LONG time.
Also, pulled a new max row pull at 1693! I remember when I couldn’t break 1000!
Did a partial version with Janimal and Such pre-lifting session.
SWOD:
SP 3-rep max: 185#
FSQ: worked quality up to 285# for 2 sets of 4
I miscalculated numbers, had to jump from 215 to 285. Not a fun jump.
RDL 1-rep max: 400#
CWOD:
Ditto to Daniel’s comment. Such and I were Rx, 28:35