Conditioning:
Battle at the Ballpark 2016 WODs 5 & 6
4-person team WOD (2M/2F)
“The Double Switch” (scaled version)
M/F pair one completes the following, in order:
30 Calories Rowed
40 Wall-Ball Shots (14/10) at 10′
50 Pull-ups
50 Box Overs (20″)
40 Front Squats (95/65)
30 Calories on Assault Bike
M/F pair 2 complete the following, in order:
30 Calories on the Assault Bike
40 Front Squats (95/65)
50 Box Overs (20″)
50 Pull-ups
40 Wall-Ball Shots (14/10) at 10′
30 Calories Rowed
For Time
(12:00 cap)
Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.
…rest 8 minutes, then…
Strength:
Find 1-rep max team total of:
Power Clean to Hang Squat Clean to Overhead series
Only 2 bars per team. Only one bar moving at a time. All team members must have a successful series for team score to count.
Mobility:
From the Mobility WOD posters:
Pick one Pressing
Pick two Squatting
Pick one Front Rack
If choice is a unilateral stretch, perform 1:30/side. If it is a bilateral stretch, perform for 2:00
Post team, time, load, and experiences to comments
3 person team with Christine and Barry
12:30
286#
3 person team with Kpop and Patrice
Lacked 10cal on air bike at 12min cap, banded PLU, scaled Rx for everything else. I stepped up in the box jumps but Coach said that was still considered scaled Rx
SWOD: 100# for me and 80# for Kpop, can’t remember what Patrice got
Fun times during our all girls WOD!
CWOD: 10:47, BUT after we finished Gene and I realized we only completed 20 total FSQs instead of 20 FSQs each… Oops.
SWOD:
Gene 93 lbs
Manny 175 lbs
Burris 210 lbs
Dave 205 lbs
Team Total: 683 lbs
11:58 timed part
120 PR
8:08 Rx w/ Kelsey. Such and Jaime were 9:00. I lifted 185. My shoulders were quite achy after the past few days. Weight felt heavy.
2 person with David
11:58 rx
CWOD:
Team: Masters of the Ape
Darren, Tara, Kirsten, and me
Tarren – 8:21 Rx
Kirmy – 8:45 Rx
SWOD:
T: 125 (130 after cap)
K: 108 (I think)
D: 185
J: 260
Total: 578
8:08 Rx with Grant. Felt like our programming worked well for the most part.
128# clean series, 3# PR. Felt like I could do more but decided to stop.