Skill:
Practice 10 minutes on:
While working on pistols, perform:
Max Long Jump
3 attempts
For Distance
Strength & Conditioning:
Part 1:
Partner up*, then complete as many rounds and reps as possible in 9 minutes of:
60 Calories Rowed
40 Push-ups
20 Alternating Pistols
10 Handstand Push-ups
For Score
*Equal work each exercise. Must complete each exercise before proceeding to next.
…rest 6 minutes, then…
Part 2:
Solo, complete as many rounds and reps as possible in 7 minutes of:
5 Deadlifts (40-45% 1RM)
7 Sit-up Slammers (12/8)
9 Burpees
For Score
…rest 4 minutes, then…
Part 3:
Partner up*, complete as many rounds and reps as possible in 5 minutes of:
2 Strict Pull-ups
6 Overhead Stationary Lunges (45/35)
100m Sprint
For Score
*Alternate Exercises. If you have a vest, wear it (20/14).
Flexibility/Mobility:
ROMWOD
Royal Huddleston Burpee Challenge:
Day 119
Post scores and experiences to comments
So Jana …..you remember asking ape if Saturday’s WOD was gonna be horrible???? Well I think the answer is yes.
Hahaha sorry I had to miss!
Good skill work on pistols. 107″ long jump
CWOD:
Partnered with Michael Rodriguez
Part 1: 204 reps Rx (both sub’d burpees for PU)
Part 2: 126 reps, DL @ 235#
Part 3: 71 reps Rx+ (I wore a vest)
Good WOD. Smaller class today. Most people must have got scared to do work.
Never scared to do work, #life, #activerest
#whatev haha
Home WOD with hubs.
He did 135@135# BS
I did 105@73# BS with 10 matador dips between sets.
Deceivingly toasty!
Skill: 84″
CWOD: partnered with Courtney
Part 1: 148 (modified pistols doing progression 4 and hspu on the GHD machine)
Part 2: 110 (95# deadlifts, 45% 1rm)
Part 3: 59 (used thick blue band on plu)