Strength:
Behind the neck Shoulder Press
1-1-1-1
For Max Load
Conditioning:
“The Challenge”
20 Chest-2-Bar Pull-ups
30 Box Jumps (24/20″)
40 Sit-ups
40 Kettlebell Swings (53/35)
30 Ring Dips
20 Front Squats (135/93)
2 rounds
Sell-out: 40 Burpees onto a 45lb plate
For Time
Compare to Saturday, 18 January 2014
This is a partner WOD. Equal work required on each exercise, each round, in a “you go/I go” fashion. Partners will perform both rounds, and then perform the “sell-out”. Time will stop when the last Burpee is completed.
Flexibility:
Hold Couch Stretch, 2 minutes each leg
Hold right leg split, 2 minutes
Hold left leg split, 2 minutes
Hold Couch Stretch, 1 minute each leg
For Quality
Post max load, time and experiences to comments
78 #’s rushed the last set and failed.
17:?? with Rhonda
SO glad to share that with you!
Team VeriSus 22:00
Behind head shoulder press 53#
Strength:
135#
Conditioning:
20:18 Rx w/Chad V.
Gosh Jana I think our time was more like 23?
Thanks for waiting on my back squats! Didn’t mean to slow you down 🙁 you make that look soooo easy!! It’s not!! That 95# is a little too much for me yet. Maybe by next year?
Hahahahaha Rhonda I think you are right on the time. I had that 17 stuck in my head from Jimmy telling us about his previous time…wishful thinking I guess!
Well you made those c2b look easy aaaaannndd the burpees so its all good!
Had a good time partner!
SWOD: 115#
CWOD: Team GranDrew – 15:51 Rx
SWOD:
125#
CWOD:
18:54 w/ The Machine (aka J. Boone)
mod: banded ring dips & 115# Front Squats
93# weird shoulder press
16:02 w Tara