Wednesday, 02 May 2018

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

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

Compare to Saturday, 25 November 2017

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:

20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes

 

 

Post time and experiences to comments

Comments

  1. RhondaMomma says:

    Partner team:
    Danny&Robert&Rhonda
    31:42?
    My mods:
    53 thruster
    73 squat clean
    63 snatch
    83 clean&jerk
    113 Deadlift
    14 WB

  2. darrenandtara says:

    D.
    Partnered with Big Dave and Wade. 27:34
    Rx weights. Couple mods on the HSPU and ring dips.
    Now that was a good time! Loved the structure and partner setup.

  3. Jaime says:

    Teamed up w Burris and Matt 27:55 mods

  4. Manny says:

    Partnered w/ Allyson & Sarah (3/4 of #ape2nogood)

    28:39 (Rx for me, 83 lbs snatch for ladies)

  5. Muffin Man says:

    23:52 Rx except 63# snatch for T

    Partnered with Jimmy and Tara

  6. sflynn says:

    28:39, Manny and Ally, 83# snatch for Ally and I
    #ape2nogood

  7. Pinky says:

    Shadowed Jaime, Burris, and Matt at lunch. 27:55.
    Still went light because of half-Marathon dead legs. Mods: 53/68/68/103/78, 14# WB.

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