Congrats to the 4 teams that competed at the Sweetheart Duel!
(Dave and Emma not pictured)
2016 CrossFit Games Open registration is now live at games.crossfit.com!
Team Name: Ape Nation
Online Judges course is open HERE.
Skill:
20 Second Hollow Body Holds
20 Shoulder Touches
20 Hollow Body Rocks
20 Double Unders
3 rounds for quality
Conditioning:
“Love Hurts”
Complete as many rounds as possible in 10 minutes of:
5 Power Cleans to Overhead (115/73)
10 Pistols, alternating
50 Speed Skips
…Then
Complete, as a 3-4 person team, row for max calories in 10 minutes
Switch team member every (15/10)* calories
…Now
Complete as many rounds as possible in 10 minutes of:
5 Muscle-ups, Bar or Rings
10 Grasshoppers
15 Slammers (12/8)
For Scores
Compare to Saturday, 16 February 2013
*Males row 15 cal, females row 10
Mobility:
Lower Body Foam Roll – 2:00
Anterior Compartment Smash – 1:30/side
Spine Smash – 2:00
Hip Capsule – 1:30/side
Post total number of rounds and extra reps for each AMRAP and calories from team row, and experiences to comments
Part 1:
347 Rx+ @155
Part 2:
Sarah, Katie, Brian, me
172 calories
Part 3:
123
Bar muscle-ups
Great WOD today. Thx 0845 class wot letting me WOD with ya!
Part 1: 350, 63# bar; pistol drills
Part 2: 172 cal row
Part 3: 90; banded PU and ring dips for MU
Sore from Saturday’s comp, but this was a fun one!
I did also get 15 double-unders in a row during skill portion. Yippee!
way to go sarah!
Part 1: 367 Rx+ (135#)
Part 2: 196 Cals partnered with Super Stretch, Speedy and Brent
Part 3: 122 Rx
Trying my best not to gain 10 pounds here in Guatemala from too many tortillas and plantains!
Yesterday: 300 double unders in 7:44. 2:16 PR. Shoulders were tired from Saturday- otherwise I feel like I could do better!
Today: 10-9-8-7-6-5-4-3-2-1 burpees and squats. 6:45 Rx. 2 mile run around our compound tonight.
Miss you guys!
T.
WOD 1. 245 Rx
WOD 2 196
WOD 3. 116. Mod MU.
D.
WOD 1. 189 Rx. Pistols were dicy but getting better.
WOD 2. 196
WOD 3. 107 Rx.