Wednesday, 13 December 2017

“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

Comments

  1. RhondaMomma says:

    Partnered with Joel
    498 Reps – Lots of Mods
    527 Total w/bonus at the end

  2. Re-do OHS 165# for 10# pr

  3. FSQ: 340 lbs (15 lbs PR)

  4. darrenandtara says:

    T.
    FS. 166#. All time PR by 1 or 6 #.

    D.
    DL. 365. 30# Pr.

  5. 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!

Speak Your Mind