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Conditioning:
“Fittest in OK” WOD 3
“Gymnastical Beast” (Masters Rx Version)
100′ Overhead Wall-Ball Walking Lunges (25/20)
50 Double Unders
40 Wall-Ball Shots (25/20)* @ (10/9′)*
50 Double Unders
30 Toes-2-Bar
50 Double Unders
20 Ring Dips
50 Double Unders
100′ Overhead Walking Lunges (25/20)
For Time
(14:00 cap)**
*If 25# WB is not available, perform WB’s 20# @ 12′
**If time remains, perform max rep ring muscle-ups. Each MU reduces WOD time by 5 seconds.
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post time and experiences to comments
19:01
20# wb walking lunges
18:24- I think
16# WB, singles, purple banded RDs
WOD: 14:33 Rx (15:18 time at 18:00 cap, 9 MUs)
18:26. 16# WB, singles, toes “near” bar, blue band
11 consecutive DUs for me post WOD, which is a personal best for me. Excited to get these down soon!
23:47. Knees to chest. 20# wb. Red and blue alt dips – modify better in future. 150s instead of double unders.
11:43 Rx
3 bar muscle ups
16:13 scaled with 16# wb 17:28 time +15 pull ups
Did this one at home.
14:02, don’t have a WB so modified 35# Goblet squats for WBS, 20# OH DB walking lunge for OHWBWL, and did the dips on the matador bar instead of rings.