Conditioning:
Partner WOD*
“Last minute changes”
800m Row
70 Wall-Ball Sit-up Throws (16/14/12)* at 5m
60 Plate-facing Burpees
200 Double Unders
60 One-arm alternating Kettlebell Lunges (53/35)
70 Wall-Ball Volleyball Throws (25/20/16) @ 8′
800m Row
For Time
Compare to Wednesday, 25 April 2018
*Equal work and only one partner working at a time throughout WOD.
(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx
…rest 3 minutes, then…
As a partner team, find max calories biked in 5 minutes
For time and score
Flexibility/Mobility:
Hip Capsule Stretch – 1:30/side
Pike Stretch – 1:30
Quad Smash – 1:30/side
Elevated Cat – 1:30/side
Post time, team total calories, and experiences to comments
2/3 of the WW4P sisters:
37:33 total time including rest and bike. My mods 35# plate OH lunges. Great times!
67 total cals on bike
Love the name!!! My moda 30# KB great work today!!
Worked on SP FSQ and BSQ in open gym
For time:
29:32
With my awesome partner Robert
12/16 for the Wallballs
45/25 for the KB
5 Burpees
Rested for about 5 minutes waiting for bike availability
66.7 calories on bike..brutal
Then ring muscle-up drills with Darren and Tara..thanks guys! I really appreciate your help and encouragement.
D.
Team Tarren 25:32 Rx
Death machine 72 cals
Thanks for the bike tips Craig. I remember very little from those 5 minutes but I’m sure they were helpful.