Conditioning:
3-person team WOD
WOD 1:
“Fran”
21-15-9 rep rounds of:
Thrusters (95/75)
Pull-ups
WOD 2:
“Elizabeth”
21-15-9 rep rounds of:
Squat Cleans (135/95)
Ring Dips
WOD 3:
“Isabel “
30 Snatches (135/95)
WOD 4:
“Diane”
21-15-9 rep rounds
Deadlifts (225/150)
Handstand Push-ups
WOD 5:
Heavy “Grace”
30 Clean & Jerk (155/105)
WOD 6:
Heavy “Karen”
150 Wall-Ball Shots (25/16) at (10’/9′)
For Total Time
Instructions:
Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.
Flexibility/Mobility:
ROMWOD
Post time and experiences to comments
Team Jammy with guest star Mark G.
21:39
Janimal and I were Rx, Mark was Rx with the exceptions of the Hspu and ring dips
Great WOD and great group of peeps!!
I really liked how this wod with 3 people made you move faster. If I was doing this solo, any of the wods, I would have moved much, muuuuuuuch, slower. So it became an aerobic wod for me, at least. My partners were sweating so I am sure they felt similar, at least!
Team Shameless with Frank, Svetlana, and Helene
25-something, I think.
Scaled weights 53# thrusters, 73#clean and snatch, 123# DL, 83# C&J, 14#WB
Was my first time doing all ring dips Rx in a WOD so I was super excited about that!!
Really loved this WOD!! Great times!♥️
Ok we may not have been 25-ish. I really have no idea. Whoops!! 😉
25ish sounds close enough. Fun work! Agree with all mods noted above. And awesome
Job on those ring dips. Next week we’ll give it a go with our fearless leader.
Thanks girl!!
And yes, next time we need our leader!
Side note: “circle doesn’t start with an S?!” 🙂
Big Poppa will be back running the Alibi soon.
HahahHa
I really really want to laugh at this but I don’t understand ? 🙁 ❤️ Anyway and a big
Lol
Jana girl you and Doug need to hop on the Shameless wagon!! The. Best. ♥️
Mckones plus Jaime
39:40?? Some mods.
Ring dips w/red band
83# snatch
Hspu w/1 ab mat
Two person team with Katie
25 ish
53/73/63/113/73/14
Other mods too
It was 36:40.
Lol did it come to you over the weekend?
Yeah. While I was laying in bed after getting up for the tornado sirens.