Saturday, 19 September 2015

Conditioning:

4-person Team WOD

Part 1:

Row 1600m

Part 2:

2 rounds of:

40 Pull-ups

40 Dumbbell Snatches (50/25)

60 Box Jumps (24/20″)

80 Kettlebell Swings (53/35)

60 Wall-Ball Shots (14/10) @ (10′)

40 Hand-Release Push-ups

40 Toes-2-Bar

Parts 1, 2, & 3 for total time

17:00 Cap

Equal work, one team member at a time working,

Part 3:

400 singles

Throughout part 2, while one member is working, any other member can perform singles. This part is not equal work required. Part 2 can be completed anywhere throughout part 1; however, part 2 is not finished until part 3 is completed.

…now rest 3:00

Part 4:

As a team, with 2 bars, find team’s total weight for:

Clean-to-Overhead*

8:00 Cap

*Each member must have a successful lift, only 1 bar moving at a time.

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Post time, total weight, and experiences to comments