Conditioning:
Partner WOD*
“Lights Out”
4 x 200m Run (forward)
60 Sit-ups
30 Overhead Squats (95/63)
40 Chest-2-Bar Pull-ups
20 Handstand Push-ups
50 Calories Rowed
20 One-arm Kettlebell Lunges (53/35)
40 Box Overs (30/24″)
30 Push Press (95/63)
60 Burpees
2 x 200m Run (backward)
For Time
Compare to Wednesday, 06 April 2016
*Equal work. One at a time working.
…Rest 3 minutes
Strength:
As a partner group, use one bar and find:
Snatch Grip Deadlift
3-rep max
For combined team total
Flexibility:
Revolved Seated Staff – 1:30/side
Reclined Spinal Twist – 1:30/side
Seated Shoulder Flexion – 2:00
Lying Hip Capsule – 1:30/side
Post time, loads, and experiences to comments
CWOD:
26:44 Rx
w/Chad V.
CWOD: 26:25 with Katie (I used Rx weight but mod lots of stuff)
SWOD: I got to 153#. Was a grip killer.
glad to be back for a WOD at my old stomping grounds!
CWOD w/ THE MACHINE!
26:11
notRX
mods:
45# KB lunges
PLU’s instead of C2B
24″ box over
Kick ups and 2-3″ drop instead of HSPU
chubby jog in place of running
SWOD:
Worked up to 3×225
27:17 85# OHS & PP partner with Hunt
Did oly lifting program:
Snatch, worked up to 195
C &J, worked up to 220
Snatch Pull, worked up to 215
Push Jerk, worked 3-rep up to 245
Back Squat, worked 3-rep up to 350