Skill Work:
Practice 15 minutes on:
Conditioning:
Partner WOD
Karen
150 Wall-Ball Shots
(20/14) @ (10/9′) – Rx
(16/10) @ (10/9′) – 55+ Masters Rx
(14/10) @ (9′) – Scaled
(12/8) @ (9′) – Masters Scaled
Diane
21-15-9 rep rds of:
Deadlifts*
Handstand Push-ups**
*(225/155) – Rx
(185/125) – 55+ Masters Rx
(155/105) – Scaled
(135/93) – Masters scaled
**Shoulder Presses
(65/45) Scaled/ (55/33) masters scaled
Grace
30 Clean and Jerks
(135/95) – Rx
(115/85 – 55+ Masters Rx
(95/63) – Scaled
(75/53) – Masters scaled
For total time
One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all.
Flexibility WOD:
Couch Stretch, 2 minutes each leg
Right leg split, 2 minutes
Left leg split, 2 minutes
Couch Stretch, 1 minute each leg
Post WOD, time, skills worked, and experiences to comments
18:29 Rx
w/Brian
D. Partnered with Big Dave
11:28. Big Dave moded the HSPU.
That Wod was a sneaky little lung burner.
Checked off some skills
Grace: 2:36 Rx
FSQ: 8X3 @ 260 ✅
Clean Grip DL w/ shrug: 4X6 @ 275
What Grant said. Nice work brotha
Partner with Big John, 18:11 Karen rx, Diane scaled with 215#, Grace scaled with 115#