Conditioning:
3-person team WOD
WOD 1:
“Fran”
21-15-9 rep rounds of:
Thrusters (95/65)
Pull-ups
WOD 2:
“Elizabeth”
21-15-9 rep rounds of:
Squat Cleans (135/95)
Ring Dips
WOD 3:
“Isabel “
30 Snatches (135/95)
WOD 4:
“Diane”
21-15-9 rep rounds
Deadlifts (225/150)
Handstand Push-ups
WOD 5:
Heavy “Grace”
30 Clean & Jerk (155/105)
WOD 6:
Heavy “Karen”
150 Wall-Ball Shots (25/16) at (10’/9′)
For Total Time
Instructions:
Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.
Flexibility/Mobility:
ROMWOD
Post time and experiences to comments
32:03 with Christa and Rhonda
My mod: 75# snatch
I love this WOD!
What sarah said:
My mods:
53 thruster
73 squat clean
63 snatch
83 clean&jerk
130 Deadlift
14 WB
Other mods too but enough is enough! Might be easier to say I did RX Pull-ups.
Fastest PLU ever tho girl!!
24:04 Rx
Jammy with Manny thru WOD 5, who tagged out with ALLY for WOD 6.
I enjoy this wod. Good variety of movements, and can maintain a good pace.
I modified snatches to 65#