Conditioning:
3-person team WOD*
1200m Sprint
105 Slammers (12/8) @ 2m
90 Calories Rowed
75 Hand-release Push-ups
60 Calories Biked
45 Pull-ups
300 Double Unders
For Time
*equal work required on all exercises
…rest 7:00, then as a team…
Strength:
12:00 Cap
5-rep max Deadlift
For score (team total)
Flexibility/Mobility:
ROMWOD
Post time, score, and experiences to comments
2 person team 25:25
153# 5 rep DL
D&T and me. 25:20 Rx
Back was eh so I didn’t do many DL
Half of The Troop with Manny and Ally: 24:39, Rx
DL: I got 5@205#
The Troop has 100% attendance today! #winning #strongworkteam
Good work team!
For DL 5 Rep max:
Allyson: 230 lbs
Manny: 205 lbs (40% of 1 rep)
Team total: 640 lbs
Ally got that 230# like a boss!! You’re awesome sis!❤️
Agreed that was so easy for her that it was STUPID!
Way to go girl!
Mrod+ Little John + Me
24:34 I think… I did Rx, Mrod modded only to singles, little John modded to banded PLU and singles.
Team DL #= 713
I hit 5@173# (87.3% of 1RM)
Other half of The Troop with Brad and Courtnie
CWOD: 26:14 Rx
SWOD: Team Total: 913#
Courtnie: 203
Brad: 275
Michael: 435*
Great work with our team. I’m glad The Troop got to simply put work in together.
*My Deadlift is lacking. I’m not getting into a good position from the get go. Time to start working accessory movements to strengthen the posterior chain. Engaging the hamstrings/glutes/lower back/lats.
“Jammy and the Rhondamama”
CWOD:
22:23 Rx
We maintained a great pace throughout. Strong work team!!
SWOD:
Rhonda – 155
Janimal – 233
Ape – 465
Total – 853#
Great class today! Lots of fun and WOD’n!
Great Job Rhonda!!!