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Team name: Ape Nation
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Conditioning:
“The Challenge”
20 Chest-2-Bar Pull-ups
30 Box Jumps (24/20″)
40 Sit-ups
40 Kettlebell Swings (53/35)
30 Ring Dips
20 Front Squats (135/93)
2 rounds
Sell-out:
40 Burpees onto a 45lb plate
For Time
Compare to Friday, 06 May 2016
This is a partner WOD. Equal work required on each exercise, each round, in a “you go/I go” fashion. Partners will perform both rounds, and then perform the “sell-out”. Time will stop when the last Burpee is completed.
Strength:
Overhead Squats
3 seconds down, hold for 2 seconds, stand
3-3-3-3-3
Start @ 50%, increase by 5% each set
For Quality
Flexibility:
Revolved Seated Staff – 1:00/side
Reclined Spinal Twist – 1:00/side
Lying Hip Capsule – 1:00/side
Plow – 2:00
Post loads, time, and experiences to comments
17:28 I think. Partnered w Speedy
Worked up to 108# with Becky and Jana on OHS.
18:32 w/ Courtnie
Scaled 25# KBS, 63# front squat
Worked to 108# ohs
Fun day!
I did chin over bar plu instead of C2B. Step ups. Russian twists. 25# kb. Ring dips with band. Body weight squats. Sooo pretty much scaled everything I possibly could.
I did push press, hold 5 seconds at top and slowly come back down instead of OHS. My knee still feels a little rough
Still got a good workout in though!
Team “Jammy”:
14:42 Rx
OHS work:
145/160/175/190/205#
Felt good in the bottom of the squat.
Handstand workshop:
Work handstands with Becca for 2 hours. Good work on the hands. Shoulders are smoked.
Note to future self. You struggled with the C2B and the ring dips!
Partnered with Jaime. Fun WOD
Worked up to 93# on OHS
Team Goats
14:27 Rx
OHS: 135/150/160/175/190