“To lift, or not to lift? That is the question.”
There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.
Option 1:
Conditioning:
With a running clock for 25 minutes:
0:00-6:00:
Partner AMRAP 1:*
20 Thrusters (95/65)
30 Kettlebell Swings (53/35)
20 Pull-ups
…rest 6:00-8:00, then…
Partner AMRAP 2:
08:00-15:00:
Accumulate as many calories rowed as possible in 7 minutes
…rest 15:00-17:00, then…
Partner AMRAP 3:*
17:00-25:00:
8 Shoulder-2-Overhead (135/95)
12 Ring Dips
16 Box Overs (24/20″)
50 Double Unders
*Movements are equal work
For Total Score
Compare to Friday, 09 December 2016
Option 2:
Strength:
Make up a missed 1-RM
Shoulder Press, Hang Power Clean, Front Squat, Clean, Deadlift, or Overhead Squat
Flexibility:
Revolved Seated Staff – 1:30/side
Reclined Spinal Twist – 1:30/side
Lying Hip Capsule – 1:30/side
Plow – 2:00
Post scores and experiences to comments
Partnered with Joel
498 Reps – Lots of Mods
527 Total w/bonus at the end
Re-do OHS 165# for 10# pr
FSQ: 340 lbs (15 lbs PR)
T.
FS. 166#. All time PR by 1 or 6 #.
D.
DL. 365. 30# Pr.
Nice PRs everyone!!
“Not To Lift” with Court:
136 Rx
114 cals
265 Rx
44 cals biked
This was a long tough WOD. Thx for the push Court!❤️
Fun times!
And I used a purple band on ring dips.
So much fun!