Conditioning:
“A Slice of Awesomeness”
Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds:
Box Jumps (24/20″)
Sit-up Slammers (12/8) @ 2m
High-Lows*
Back Squats (155/103)**
Kettlebell Swings (53/35)
Rest 2 minutes between rounds
3 rounds for score
Compare to Friday, 27 September 2013
*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.
**Racks can be used
Strength:
Hang Power Clean
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps at 85%
Flexibility/Mobility:
Low Lunge Twist – 1:00/side
Eye of the Needle – 1:00/leg
Reclined Spinal Twist – 1:00/side
Twisted Cross – 1:00/side
Post score, load and reps, and experiences to comments
CWOD
Mod BS @ 65#
Total 331
107
109
115
Bonus round 4 – 107 for total 438
Loved that one!
Team Series 2017 Event 1: 8:34 Rx w/ Allyson as partner:
9-15-21 of:
Synchronized thrusters (95/65 lbs)
Synchronized bar over burpees
For time
280
135#
(very sore today)
89+99+103+86
4 rounds: 397
85# BSQ
Thanks for the SURPRISE 4th rd today Jimmy!
3 Rds (for future reference)– 344
4 Rds — 457
73# BSQ
101/103/113/120= 437
Mods: ab mat SU for slammers, 83# BS, box step-ups
Toasty.
3 rds: 291rx
With 4 rds: 389rx
Started out too hot. Next time I’ll pace better.
CWOD:
RD 1: 90
RD 2: 95
RD 3: 100
RD 4: 106
TOTAL: 391 Rx
Smooth steady pace. GPP type of workout for me. Felt good. Not a number to brag about but liked that I held my pace and then some.
90/105/115 – 310 (3 rds)
108 round 4 – 418 RX
I’d like to give a shout-out to my now month long doubled dose of thyroid meds. My last 3 WODS have been RX. Been a long time since I’ve done that my friends. Holla.
#QueenB #BowToTheQueen
U R A BEAST
CWOD: 95# BS
Rd 1: 102
Rd 2: 110
Rd 3: 100
Total 3 Rds: 312
Rd 4: made it to 60 reps had to leave.
Also, I dislike Jimmy’s surprises.
Agreed! And the little smirk of satisfaction he gets on his face after announcing it while we are all internally cursing him.
I too dislike the surprises, followed by him dancing joyfully around us while we suffer.
Agreed lol! The smancing (dancing and smirking) almost made me lose count of my reps!