Skill:
Hollow Body Hold
5 x 30 seconds on, 30 seconds off
Belly to Wall Handstand Holds
5 x 30 seconds on, 30 seconds off
For Quality
Conditioning:
“No More Dairy?!”
Part I:
Complete as many rounds as possible in 9 minutes of:
A: 5 Deadlifts (225/150)
B: Max rep Paralette Pass Throughs
Rest 2 minutes
Part II:
Complete as many rounds as possible in 7 minutes of:
A: 5 Clean to overhead (135/95)
B: Max rep Speed Skips
Rest 2 minutes
Part III:
Complete as many rounds as possible in 5 minutes of:
A: 5 Snatches (115/75)
B: Max rep Burpees
This is a partner WOD. In each of the AMRAP’s, A performs their lifts while B, simultaneously performs their gymnastics movement. As soon as A finishes, partners switch. Maintain a continuous count on the gymnastic movement for each AMRAP. Use the same bar throughout all 3 parts. Score is 2 part: 1. Total number of completed rounds. 2. Total “max” reps and any additional lifts of incomplete rounds.
For Score
Compare to Friday, 07 December 2012
Mobility:
Lateral Opener – 1:30/side
Spine Smash – 2:00
Posterior Chain Floss – 1:30/side
Post Scores and Experiences to comments
D.
Cwod. Partnered with David. Rx. Got ugly for me on the snatches.
1. 11 rds. 97 reps
2. 6+1 rds. 481 reps
3. 4+1 rds. 37 reps
Total 21 rds. 617 reps.
Partnered w/ Nick…tough stuff:
1st AMRAP: 7rds (80reps) (200# DL)
2nd AMRAP: 3rds (437reps) (115# Clean to OH)
3rd AMRAP: 3rds (48reps) (95# snatch)
TOTAL: 13rds – 565 reps
Skill WOD:
Great core work. The HS holds were harder than expected.
CWOD:
Partnered with Muffin Man, aka Grant. All Rx
Part 1: 12 rds, 121 reps
Part 2: 5 rds, 466 reps
Part 3: 3 rds, 58 reps
Total: 20 rds, 645 reps
Strong work today everyone!!
^^^what he said
T.
Partnered with Emma.
1. 8 rds 117 reps. 135# DL
2. 3 rds 702 reps. 63# Clean
3. 3 rds 63 reps 53# Snatch
Total = 14 rds and 882 reps.