Conditioning:
“Three’s Company”
WOD 1:
15-12-9 rep rounds of:
Calories Rowed
Toes-2-Bar
WOD 2:
45 Double Kettlebell Thrusters (53/35)
60 Double Unders
45 Handstand Push-ups
60 Jump rope Singles
45 Kettlebell Swings (53/35)
WOD 3:
90 Pull-ups
180 Push-ups
90 One-arm Kettlebell Snatch Lunge (53/35)
For Time
Compare to Tuesday, 06 October 2015
Instructions:
Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.
WOD 1: Each member, one at a time, performs the round of 15, then each member completes the round of 12, and then each member completes the round of 9. Immediately move to WOD 2 when last member completes 9 round.
WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.
WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.
Mobility/Flexibility:
Couch Stretch – 1:30/side
One-Arm Lat Lean – 1:30/side
Pike Stretch – 2:00
Knees-to-Traps – 2:00
Spine Smash – 2:00
Post time and experiences to comments
through 10 oakbsl 36:00 cap Rx
w/Barry & Michael
“El Muff-n-Such”
29:59 Rx
Well done gentlemen. Strength and honor
^^^^
Las chicas de Mexico (minus Jana)
38:20, 30# for the KB stuff. Toasty.
I partnered with the goat and Emma
37:45
Hspus w/1 ab mat and towel
I don’t know if you could call my push-ups rx. I guess they were pregnant lady rx. I went down until my belly touched the floor
WOD’n with a miniature human inside you, is in it’s own Rx Division. Kind of like a lot of local comps…a lot of “form variations” are acceptable. 🙂