Wednesday, 11 April 2018

 

Conditioning:

“So, let’s do a little work”

2000m Row or 1 mile Run

For Time

 

…Rest 3 minutes, then…

200 Speed Skips

30 Alternating Overhead Lunges (45/35)

20 Body Blasters

10 Deadlifts (185/123)*

150 Jump Rope Singles

21 Box Overs (24/20″)

15 Toes-2-Bar

9 Cleans (155/103)*

100 Double Unders

15 Clapping Push-ups

10 Strict Pull-ups

5 Snatches (135/93)*

 

For Time

 

…Rest 3 minutes, then…

1000m Row or 800m Run

 

For Time

Compare to Friday, 04 August 2017

 

*Each athlete uses their own bar. Build the bar as needed for each exercise. Clapping push-ups start in the up position, lower body as one piece, explode of the ground and clap hands under chest while in the air.

 

Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

Post times and experiences to comments

Comments

  1. RhondaMomma says:

    42:53 MOD
    9:46 Row
    Barbell 103/83/63
    Alternating Lunge not weighted
    1000 Row at the end.

    The row at the end was a strugglefest to get through! but this WOD still gets a “Thumbs Up” from me 🙂

  2. darrenandtara says:

    T. 40:43
    D. 40:53.

  3. Part 1: 7:43.2 (Row)
    Part 2: 19:07
    Part 3: 3:52.9 (Row)
    Total: 36:45 Rx

  4. allylegg says:

    Run: 8:22
    Part 2: 25:31
    Mod- 2 clapping pu then the rest were regular pu, 4 strict plu then rest were kipping plu, 83# snatch, 24” box on accident
    Run: 3:58
    Total: 44:51
    Body blasters killed me

  5. Daniel says:

    Part 1 9:00 run
    Part 2 38:25 scaled with 155# dl, 115# cl, 95# snatch
    Part 3 46:24 run

  6. Part 1: 12:10
    Part 2: 44:30 mod banded plu, 300 singles

  7. Part 1: 8:47 run
    Part 2: 38:18 (counting rest), mod: 103/93/83#, red banded PLU
    Part 3: 4:17 rub
    Total clock time: 45:33

    NTFS for comparison-super windy running up that hill.
    Very glad my husband didn’t end up at the hospital this time. Way to go Grant!

  8. CourtnieMcKone says:

    9:17
    37:47
    45:15
    9 plu with red band 1 with blue band

  9. Muffin Man says:

    7:15 (Row)
    22:42
    3:58 (Row)
    39:55 Rx

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