Conditioning:
Part 1:
3-person team
4500m Row
…or…
3600m Run
For Time
Part 2:
Complete as many rounds and reps as possible in 8-minutes of:
50 Double Unders
10 One-arm Dumbbell Overhead Squats (50/35)
For Score
Skill:
Pick any Three (3) skills on the “Athletic Skills Sheet”
Flexibility:
15 Front Leg Swings/leg
Olympic Wall Squat – 2:00
15 Side Leg Swings/leg
15 Sit-ups to Pike
Pike stretch – 2:00
Post time, score, and experiences to comments
15:18 w Manny and Allyson we wore vests because we’re cool.
Got through dubs and 1 DB thingy on round 5
What Jaime said: Definitely cool for 15:18.
We broke it up 200/200/250m (run/run/row) x 2
CWOD: 2.5 rounds Rx
Had trouble with DUs and DB squats today
WOD1 shadowed Brent
WOD2 171 rx
Skill work attempted 100 air squats made it to 55, attempted 60 ring push ups and did 32
WOD1 was rowing for me
CWOD:
Part 1:
Team “Jammy” with a ghost rider going at our average pace
13:31 Rx+ vested (20/14)
Part 2:
380 reps Rx
6 full rounds plus 20 dubs in the 7th.
Teamed with Brent and Speedy
B and S rowed and T ran in the downpour, vested (you’re my hero girl!)
Time 15:27.3
CWOD: 259, 20# DB
Worked HSPU (got 9max)
L Sit: 11 seconds
Was fun to join the night class!!
She is my hero too!
❤️
What jimmy said for the cwod
Cwod: 5 rds rx
Row: 16:42 with Boy Wonder and Eryn
CWOD: 230 Rx (3 full rounds + 50 dubs)
Skill/Strength: Bench Press: 5 @ 65%/70%/75%/80%/85% (165/175/190/200/215)