Friday, 16 March 2018

Online Judges Course: Click HERE

Skill:

30 second Handstand hold

5 Perfect Form Deadlifts (25% 1RM)

Rest ~30 seconds

 

4 rounds for quality

 

Conditioning:

Complete as many reps as possible in 45 seconds, rest 15 seconds*, of:

Sit-up Slammers (12/8) @ 2m

Front Squats (95/63)

Alternating One-Arm Dumbbell Snatches (50/35)

Calories Biked

Pull-ups

 

4 rounds for score

*Rest 1:15 between rounds

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

 

Post score and experiences to comments

Comments

  1. RhondaMomma says

    266 Mod
    32# FS
    20lb Dumbbell
    Strict PLU

    I wish I knew why strict PLU make me breathless? I only got 7 per round but they made me pant like a pup!

  2. Christa says

    239 RX. (63,64,50,62) not sure what happened that third round. First WOD I’ve done RX with kipping PLU…finally!

  3. Skill: first time doing belly to wall hand stand they were really hard but made me feel great afterwards. Next time will try to get closer to the wall
    Conditioning:
    57. 25# DB
    59. 48# FSQ (~35%)
    53
    63
    ——
    232

  4. liliana says

    254
    33# DL
    24 in jumping pu

  5. 71
    63
    59
    57
    Scaled with 75# FSQ

Speak Your Mind