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Affiliate name: MP CrossFit
Team name: Ape Nation
Online Judges Course: Click HERE
Skill:
Partner up*, then perform:
30 seconds Calories Biked
Rest 30 seconds
30 seconds Freestanding Handstand Hold
Rest 30 Seconds
4 team rounds for total calories biked
*One partner starts on the bike, other starts on the HS hold. If HS comes down before 30 second, kick back up immediately. Scale the HS hold by going against wall. One round is complete when both have biked and both have held HS.
Strength & Conditioning:
21-15-9 rep rounds of:
Deadlifts (315/205)
Box Jumps (30/24″)
For Time
Flexibility/Mobility:
Quad Smash – 1:30/leg
Calf Smash – 1:30/leg
Spine Smash – 2:00
Post team calories, time, and experiences to comments
D.
Skill. 93 cals with Nathan. 2 rounds freestanding. Have to commit to it and be ok if I walk a little.
CWOD. 8:30 @ 265.
Completely muttering under my breath that the skill portion was needed.
Skill: 82 cals with Ally; was really proud that I didn’t come down at all on freestanding handstands!
CWOD: 7:08, 173#
Two fun WODs!
Awesome job on those free standing HS girl!!
Thanks girl! You did great too!
Fun times!
I am impressed with your skills, , you feel like you worked in a circus in your former life! LOL
I
Haha! Math is hard, I’ll go join the circus!
Skill: what Sarah said except I did hs on the wall
CWOD: 7:52 rx
WHOA way to go girl! DL’s are your JAM!
Partnered with Tara on partner WOD 71 call
9:26 on CWOD 163# DL
CWOD 1: with Brent
115 calories scaled/ both of us were on the wall for handstand holds
CWOD 2: 15:24 Rx
Hip flexor is getting better/still building that strength back
CWOD: 8:12 @ 183#
Focus was on DL form….felt good about the corrections pre wod
NTFS;
8-7-6
6-5-4
5-4 reps
T
Handstands wall
CWOD: 8:05 183#