January 2016 Flashback, KO in the OK
Conditioning:
9:00 AMRAP
20 Double Unders
1 Overhead Squat*(125/83)
1 Ring Dip*
1 Handstand Push-up*
For Score
Compare to Tuesday, 11 October 2016
*Add 1 OHS, 1 Ring Dip, and 1 HSPU each round
…Rest 9 minutes, then…
Sprint Work:
Partner WOD
Row 1200m
Rest 2 minute
Row 1000m
Rest 2 minutes
Row 800m
Rest 1 minute
Row 600m
Rest 1 minute
Row 400m
For Sprint Time
Mobility/Flexibility:
Knees to Traps – 1:30
Elevated Cat – 1:30
2 Pike/2 Squat – 10 reps
Standing Pike – 1:30
Kneeling Achilles – 1:30/side
Butterfly – 1:30
Post score, time, and experiences to comments
WOD #1: 5 rds + 20 DU
33# OHS – shoulder is still weak
30 box HSPU
WOD #2:
15:32 total time with Michael
Split work (300/300, 250/250, 200/200, 300, 200)
5 rds plus 13reps
15:50.8 row
CWOD:
208 reps (completed round 6 + thru 5 OHS
My goal was to stay consistent on my movement. Constant movement, but no rushing.
Skill:
Partnered with Manny
13:28.0 total sprint time
CWOD: 141 (4 rounds + thru 1 HSPU)
2 an mats for HSPUs
Lower than previous score but did double Unders this time.
Skill: see above