Happy 40th birthday to my friend and partner!
Conditioning:
“Janimal”
Complete as many rounds and reps as possible in 8 minutes of:
5 Snatches (125/83)
7 GHD Sit-ups
9 Box Jumps (37/30″)
…then
Run 800m and rest for a total of 8:00*
…now
Complete as many rounds and reps as possible in 8 minutes of:
5 Deadlifts (275/185)
7 Handstand Push-ups
9 Bar-Over-Burpees
…then
Run 800m and rest for a total of 8:00*
…now
30 Pull-ups
30 meters Fat Bar front rack walking lunges (130/90)
150 Double Unders
30 Toes-2-Bar
30 Wall-Ball Shots (20/14) @ (10/9′)
For total time and score*
Compare to Saturday, 16 July 2016
*During the “rest” portion, set up equipment for next part. Score is total reps of both AMRAP’s
Flexibility:
Low Lunge Twist – 2:00/side
Eye of the Needle – 2:00/leg
Reclined Spinal Twist – 2:00/side
Post time, score, and experiences to comments
Happy Birthday Jana. That was a doozy!
55:27
AMRAP 144
3 rds+ 15
Snatch @ 40#
TTB
24″box
3 rds + 3
DL@. 100#
HSPU w toes on box
A bit of chaos getting started for the chipper at the end but got er done
15 front squats. 15 back squats @ 60# for WL
The rest RX
Geez this post is almost as long as the WOD 😉
38 year old Janimal
Amrap 4 rds
amarap 3+13reps rx
Total time: 44:32rx
39 year old Janimal
AMRAP1: 4rds+5 reps rx
AMRAP2: 4 rds rx
total 46:44
40 year old Janimal
Amrap 4+2
AMrap 4=7
Total 45:42
I will take that, stronger with age, now I have to get that speed back! 🙂