Conditioning:
4-person Team WOD
6-minute AMRAP
Max rep synchronized Pull-ups (M1/F1)
Partner Deadlift hold (375) (M2/F2)
Switch as often as desired. Pull-ups only count if Deadlift bar is held in full lockout by other co-ed team.
…rest 2 minutes, then…
Each member must perform the following in any team order, only 2 working at a time:
15 Burpees
20 Wall-Ball Shots (16/12)
50 Double Unders or 100 Single Unders
20 Knees-2-Elbows
15 Calories Rowed
For Time
(19:00 cap)
…rest 5 minutes, then…
Strength:
Team Total:
1-rep max
Hang Squat Clean
(12:00 cap)
Two bars allowed to be used. Only one bar moving at a time. Athletes not lifting can prepare their bar while other athlete is lifting.
Flexibility:
Right Straddle – 1:30
Left Straddle – 1:30
Center Straddle – 1:30
One Arm Lat Lean – 1:30/side
Reclined Spinal Twist – 1:30/side
Post total reps, time, load, and experiences to comments
70 PLUs
11:45 Rx
655 lbs Team Total
125 Becky
140 Court
185 GR
205 Manny
Nice GR. Had to be in PR territory. Or did your u hit 190 once?
Team “Super Speedy Jammy”
WOD 1:
84 plu Rx
WOD 2:
9:29 Rx
SWOD:
Speedy: 128 (PR)
Janimal: 168 (PR)
Stretch: 235 (PR)
Ape : 305 (PR)
Total: 836#
Great class!! Fun time! I enjoyed the fast pace of it all. Strong work team!
Super fun team Wod! Strong work!
Team Mr. Such’s Pink Muffzilla
I didn’t get our time.
WOD 1: 59 PLUs Rx
WOD 2: 11something
WOD 3: 255 Grant, 260 mile, 143 me, I think 158 for Jaime= 816#
All I know is I got a 5# PR on my hang squat clean at 143#. I think I could have gotten 148# if my legs weren’t so tired from a hilly run that morning and 30 mile bike ride the day before.
Also I did a 9 mile hilly run before Crossfit.