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Team name: Ape Nation
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Conditioning:
2011 CrossFit Games WOD Events 8, 9, and 10
“The End” (parts 1-3)
20 Calories Row
30 Wall-Ball Shots (20/14) @ (10/9′)
20 Toes-to-Bar
30 Box Jumps (24/20)
20 Sumo-Deadlift High-Pull (115/75)
30 Burpees
20 Shoulder to Overhead (135/95)
For Time
Compare to Wednesday, 16 March 2016
(Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull)
Part 1 is as many reps in 3 minutes, rest 1 minute
Part 2 is as many reps in 6 minutes, rest 1 minute
Part 3 is all reps for time
Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Royal Huddleston Burpee Challenge:
Day 4
Post reps from each part, time, and experiences to comments
44
77
22:14 full round
14# Wallball
73# SDHP and S2OH
Way slower than 3 years ago
50
81
22:55
95# sdhp
95# s2oh
out of shape = lung burn
50,73,17:02, mod18″ box, 55#, 55# bar, 25# run
Worked strict PLU after and was awesome to watch Katie get her first strict PLU, then bang out 6 more!! Wooohooo!
45# SDLHP
55# S2OH
Nice work Katie!
47, 79, 18:15
58# DLHP, 63# SP, a few toes to bar, all others were close.
Congrats to Katie on first strict PLU…you made it look effortless 😉
61, 70, 18:17Rx,
50 Rx (23 rep PR)
87 Rx (14 rep PR)
20:06 Rx (2 seconds slower)
Note to self: pace slower at first.
46 reps ( mod 12# WB, rowed 10 cal)
71 reps (mod 12# WB, rowed 10 cal)
18:00 (mod 12# WB, rowed 10 cal, 63# sdhp & s2oh, 25# run)
Part 1: 61 (11 rep PR)
Part 2: 93 (25 rep PR)
Part 3: 18:02 Rx
Started T2B, WB, row then everything else in order.
WOD 1 48 scaled 16# WB
WOD 2 69 scaled 16# WB
WOD 3 20:00 couldn’t do T2B so did knees to chest, 16# WB, 95# sumo, shoulder 2 OH with 95#, 200m run with 35#
31. 69. 21:08.
16 ball. Knees chest. 20 box. 85 barbell.
Paced well. Try to keep this pace then increase into the workout.
T
53 (+2 PR)
100 (+7 PR)
19:12 Rx 24 sec PR
Unsure why this didn’t post earlier.
3 Min: 71 Reps (5 reps less than PR)
6 Min: 101 Reps (same as PR)
WOD: 19:13 Rx (2 second PR)
Part 1: 70 (70 rep PR)
Part 2: 90 (90 rep PR)
Part 3: 18:03 Rx