Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.
Conditioning:
Run 200m
Rest 1 minute
Run 400m
Rest 2 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m
For Time
(18:00 cap)
Strength:
Complete as many reps as possible in 5 minutes of:
1 Clean to 1 Jerk*
1 Burpee to 1 Pull-up
1 Clean to 2 Jerks
1 Burpee to 2 Pull-ups
1 Clean to 3 Jerks
1 Burpee to 3 Pull-ups
…continue pattern until cap is reached
For Score
Score is total reps completed. I.E., a score through the round of 4 pull-ups would have a score of 28 reps.
*Rx Weights:
< 54 (155/103)
> 55 (125/83)
Mobility:
Overhead Distraction w/ External Bias – 1:30/side
Couch Stretch – 1:30/side
Banded Olympic Wall Squat – 2:00
Partner assisted Bilateral Shoulder Extension – 1:00
Post time, score, and experiences to comments
CWOD:
13.49
SWOD:
through 6 jerks +1 burpee (47)
135#
CWOD
hybrid version
Run 150, 300, 600, 400, 200
15ish
SWOD
6 rds @ 65#
15:31 total run time
69-10 reps
It’s my first time, am I doing this right??
As long as you don’t abbreviate Box Jumps in this thread, you will be fine! 🙂
What’s wrong with BJs?;-)
This website will never be the same now that 69 has joined the club. Love it!❤️
What?!? Well this may be it for me then…
69? BJ’s? What kind of website is this?
Row 250: 54.3
500: 1:54
1000: 4:15.2
500: 2:02.7
250: 1:01
54 reps on second part, 75# bar, but did all PLU RX and managed to string 4 together which is a major step forward for me lately. They felt way better today. 🙂
CWOD: 13:43 Rx
SWOD: 74 Rx
Run 14:41
Round of 63 with 90 lbs
CWOD: 13:56 Rx
SWOD: 48 Scaled
135 lbs
That was through 2 PLUs so maybe that should be 50?
CWOD:
16:33
I ran 200, 400, 600, 300, 200
SWOD:
40rx
CWOD: 14:20
SWOD: 70 Rx
Rowed 250 500 1000 500 250 16:29
Did the other WOD. Got through round 6
D.
CWOD. I was behind Jimmy. Thats all I’m saying.
SWOD. Did some fat bar work.
T.
CWOD. 13:54
SWOD 62 reps. 83#
CWOD: 17+ scaled masters distances
SWOD: 70 reps, scaled 72#, T2B instead of PLU
CWOD: 0:38/1:40/3:34/1:54/0:52. Really slowed those last two intervals. Thanks for putting in speedwork Jimmy! Would love to do more!
SWOD: 44 reps (4 reps into sixth round) Rx