Monday, 13 November 2017

Conditioning:

Row 250m

21 Sumo Deadlift High Pull (115/75)

Run 400m

21 Deadlifts (225/155)

Row 750m

42 Sit-up Slammers (12/8) @ 2m

Run 800m

21 Thrusters (115/75)

Row 1500m

21 Kettlebell Swing (72/53)

 

For Time

Use one bar. Adjust load as needed.

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side

 

 

Post time and experiences to comments

Comments

  1. 30:52 Rx (except)..you’re welcome Court… #125# DL b/c… reading is hard. :-/

  2. 33:32 masters

  3. RhondaMomma says:

    32:30 MOD
    53/103
    Out of gas from the start!

  4. CourtnieMcKone says:

    Cap + 15 rx

  5. Cap + 5 should have pushed through and finished. Next time

  6. Muffin Man says:

    27:04 Rx

    Really liked this WOD!

  7. Cap +6 scaled with 95#/185#/95# lifts and 62# kb, felt ill after the 42 slammers/800m run and finished the rest really slow.

  8. darrenandtara says:

    T
    32:40ish Rx

  9. Modified all the things. Still can’t run.
    Row 250m
    53# Sumo Deadlift High Pull
    Walk 200m
    103# sumo Deadlifts
    Row 750m
    42 Sit-ups with ab mat
    Walk 400m
    53# half squat Thrusters
    Russian Kettlebell Swing 53#
    No rowers so walked 600m/Row 528m at cap

  10. allylegg says:

    30:08
    Mods 65# DL HP and thrusters

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