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Conditioning:
Part 1:
Perform 5 rounds for time of (6 minute cap):
30 Double Unders
15 Shoulder-2-Overhead (95/63)
…Rest 1 minute
Part 2:
Perform 2-4-6-8-10-12 rep rounds of (6 minute cap):
Alternating Kettlebell Snatch (45/25)
Knees-2-Elbows
…Rest 1 minute
Part 3:
Perform for reps (6 minute cap)
20 Squat Cleans (145/93)
With remaining time, max rep ring dips
Flexibility:
Couch Stretch – 1:30/side
Bilateral Shoulder Flexion – 1:30
Low Lunge Twist – 1:30/side
Post time and reps for each part, and experiences to comments
WODs courtesy of Fittest in OK III
Part 1: 3 rounds + 38 reps 53# S2O
Part 2: 4:15 18#KBS
Part 3: 20 squat cleans at 53# + 10 ring dips
1: 2 rds +40
2: through 10’s
3: 115# squat cleans – 10 ring dips
D.
All Rx.
Part 1. 6 short of the full 5 rounds. Poor DUs.
Part 2. Done in 5:00.
Part 3. Done in just under 5:00 I think + 11 ring dips. The last half were real heavy.
Good wod.
Actually 4:59 on part 2. “Every second counts”
I’m calling it sub 5:00. Important second there.
Part 1:
5:11 Rx
Part 2:
3:56 Rx
Part 3:
3:44 Rx+ (cleans at 195)
20 dips
This is a much more tiring WOD than what it looks like.
T.
Part 1. 5 s2o on the 5 h round. 55#
Part 2. Done at 5:30ish. 20# kb
Part 3. Done at 3:00ish. 32 banded dips. 55#.
Still nursing hip.
Part 1: 6:13 Rx
Part 2: 5:32 Rx
Part 3: 11 Ring Dips