Busy “Black Friday” WOD!
Conditioning 1:
Partner WOD*
Complete as many rounds and reps as possible in 7 minutes of:
3 Pull-ups
6 Burpees
9 Toes-2- Bar
12 Calories Rowed
15 Double Unders
For Score
*Alternating exercises throughout each round. Tag between exercises. Each round worth 45 points.
Strength:
Pick one lift and find a 10-rep max:
Back Squat, Front Squat, or Overhead Squat
Conditioning 2:
Run 800m
30 Clean and Jerks (155/103)
For Time
(7:00 Cap)
Mobility/Flexibility:
Barbell Shoulder Smash – 1:30/side
Barbell Biceps Smash – 1:30/side
Couch Stretch – 1:30/leg
Anterior Compartment Smash – 1:30/side
Olympic Wall Squat – 2:00
Post score, max load, time, and experiences to comments
WOD 1: Mr. & Mrs. Such
172 Rx
WOD 2: Back Squat
10 @ 295#
WOD 3: 7:10 Rx
3:54 Run
20 C&J
Wod 1: 197 Rx Team Boy Muff
Wod 2: worked OHS – did not register a weight
Wod 3: 7:14 Rx
WOD 1:
I “shadowed” Jana and Jimmy. I got however many reps they did minus the last set of t2b
I did 3 t2b & 6 hanging knee raises in place of 9 t2b and strict plu with a band
WOD 2:
Back squat. 10 @ 143#, 72% of 1rm
WOD 3:
7:20
Only ran 600m. 83# C&J
I’ll be in my third trimester in about a week, so I’m trying to dial it back some.
Strong work mama!
CWOD:1 Team Jammy, have no idea what the time was
SWOD: 10 reps at 123#
CWOD: rx 11 C&J
CWOD 1:
Team “Jammy” (I got ya covered Jana)
307 reps (6rds +37)
SWOD:
OHS
10 reps at 175
9 reps at 190 (got a little fast on 8 & 9, lost it on the bottom of 10)
CWOD 2:
7:04 Rx