Conditioning:
Run 600m, 400m, 200m, 400m, 600m*
20m Overhead Walking Lunges (45/35), 55+(35/25)
30 Slammers (12/8) 55+(10/6) @ 2m
10 Pull-ups
30 Double Unders
20 Wall-Ball Push-ups**
5 rounds for time
*On round 1, run 600m; on round 2 run 400m; on round 3, run 200; and so on.
**Use a heavy ball as to not crush the ball. Burpees can be substituted here.
Mobility:
Banded overhead distraction – 1:30/side
Spine smash – 2:00
Couch stretch -1:30/side
Post time and experiences to comments
30:56
3 rds
burpees
(not my best)
That time I did 114 burpees on day 55 of the Royal Challenge.
Yea, that’s all I have to say about that.
Good times.
Why did you do 114 burpees on this wod?
14 burpees in warmup and 20 in each round makes 100. Total 114. Was that not right? Lol.
40:53 MOD
15 lb Walking Lunges
34:41 Rx
Woof.
Hit the cap at last rep of last set of slammers
Finished the rest in 42 something.
Good job to momma Christa on finishing the WOD.
If someone had not been in my way at the end I probably would have set some sort of record. 😉 lol
No really…thanks for the encouragement!
ran the 1mile MP course
6 x 200m sprints…. rest 30 sec between
4×4 OHS at 85%
123#
45:37 Rx. Did some wall ball push-ups and some Burpees. I have a feeling I’ll be regretting those overhead walking lunges in the CrossFit 5K competition tomorrow…
46:08 so many mods…rowing, 10# OH lunges, knee raises, banded PLU, PU on knees. When I showed up, I planned on only completing 3 rounds, so super happy I finished the complete WOD. Good Luck to Kelsey and Grant tomorrow!!
Stopped at the 40:00 cap
Was about 15m into lunges, started with 45# for 2 rounds and switched to 35# last 3 rds
T
39:26 Rx
10 Burpees x 4 Rds for wall ball PUs.
I got a massage today. 60 minutes rx
Love it Courtnie 😉