Conditioning:
“So, let’s do a little work”
2000m Row or 1 mile Run
For Time
…Rest 3 minutes, then…
200 Speed Skips
30 Alternating Overhead Lunges (45/35)
20 Body Blasters
10 Deadlifts (185/123)*
150 Jump Rope Singles
21 Box Overs (24/20″)
15 Toes-2-Bar
9 Cleans (155/103)*
100 Double Unders
15 Clapping Push-ups
10 Strict Pull-ups
5 Snatches (135/93)*
For Time
…Rest 3 minutes, then…
1000m Row or 800m Run
For Time
Compare to Friday, 04 August 2017
*Each athlete uses their own bar. Build the bar as needed for each exercise. Clapping push-ups start in the up position, lower body as one piece, explode of the ground and clap hands under chest while in the air.
Mobility:
Olympic Wall Squat – 2:00
Sink Mobilization – 2:00
Hip Capsule – 1:30/side
Barbell Shoulder Smash – 1:30/side
Post times and experiences to comments
42:53 MOD
9:46 Row
Barbell 103/83/63
Alternating Lunge not weighted
1000 Row at the end.
The row at the end was a strugglefest to get through! but this WOD still gets a “Thumbs Up” from me 🙂
T. 40:43
D. 40:53.
T – 73# on snatch
Part 1: 7:43.2 (Row)
Part 2: 19:07
Part 3: 3:52.9 (Row)
Total: 36:45 Rx
Run: 8:22
Part 2: 25:31
Mod- 2 clapping pu then the rest were regular pu, 4 strict plu then rest were kipping plu, 83# snatch, 24” box on accident
Run: 3:58
Total: 44:51
Body blasters killed me
Part 1 9:00 run
Part 2 38:25 scaled with 155# dl, 115# cl, 95# snatch
Part 3 46:24 run
Part 1: 12:10
Part 2: 44:30 mod banded plu, 300 singles
Part 1: 8:47 run
Part 2: 38:18 (counting rest), mod: 103/93/83#, red banded PLU
Part 3: 4:17 rub
Total clock time: 45:33
NTFS for comparison-super windy running up that hill.
Very glad my husband didn’t end up at the hospital this time. Way to go Grant!
9:17
37:47
45:15
9 plu with red band 1 with blue band
Oh and rowed both times
7:15 (Row)
22:42
3:58 (Row)
39:55 Rx