Conditioning:
Partner WOD
Perform as many reps as possible in 45 seconds* at each station of:
Burpees
Synchronized Wall-ball shots (20/16) @ (12/10′)
GHD Sit-up Wall-Ball tosses (8#)
Synchronized Pull-ups
Box Overs (20″)
Synchronized One-arm Kettlebell Snatch Lunges (45/30)
Calories Rowed
…rest 1 minute
3 rounds for score
*45 seconds of work, 15 seconds to transition. Rest 1 minute between rounds.
Only one partner at a time working at the Burpee, GHD, Box Over and Row.
GHD Sit-up Wall-Ball tosses is performed with two GHD’s placed end to end. On partner take WB, lowers to touch ground with the ball. Sits up and tosses to partner, who then repeats movement.
“Synchronized” requires athletes be at the top and bottom of each rep simultaneously.
Strength:
Clean & Jerk
1-rep max Team Total
15:00 cap
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post score, loads, and experiences to comments
My head hurts.
CWOD:
Team “Jammy”
414 reps Rx
SWOD:
148 – Janimal
255 – Ape (Got 265, after cap)
403 – Total
CWOD: 341 Rx with Mike.
SWOD: MM: 225# / Such: 260# (5# PR)
Good wod! Third round was a bit rough.
Nice work on the PR after that horrible WOD!
Thank you ma’am.
CWOD: Lost count of reps halfway through round 1, lol. Partnered with Rev (welcome back!)
Many mods, but fun!
SWOD: worked to 95# and thought I’d take it easy on my shoulders so didn’t push too hard on lift
Good time, as always!
Ran 16 miles in 2:35.