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General Warm-up:
2 rounds for quality:
Run 200m
6 Spiders
8 T-Push-ups
10 Sit-ups
10 Squats
8 Shoulder press w/T’s
6 Pull-ups
Row 200m
Specific Warm-up:
5 Kettlebell swings
5 Wall-ball shots
4 Box jumps
4 Power cleans
3 Thrusters
3 Overhead squats
3 rounds, increasing loads each round
Conditioning:
“Time with the Girls”
Angie’s House
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Squats
Helen’s House
400m Run
21 Kettlebell swings (53/35)(45/30)
12 Pull-ups
Fran’s House
15 Thruster (95/63)(80/53)
Nancy’s House
400m Run
15 Overhead squats (95/63)(80/53)
Grace/Isabel’s House
20 Ground-to-overhead (135/93)(115/73)
Kelly’s House
400m Run
30 Box jumps (24/20″)(20/16”)
30 Wall-ball shots (20/14)(16/10) @ (10/9′)
For time
(30:00 cap)
Compare to Saturday, 22 June 2019
Instructions:
Each athlete uses only one bar. Increase load as needed.
Post results and experiences to comments
29:57 rx
Loved this WOD. Still so sore from Friday.
Mod PLU/PU
Stay at 63# all the way through.
Thrusters are still my kryptonite.
Slow jog on the runs but at least I can finally do it.
Hit the cap with 30 wall balls left.
Would love to do this again.
27:21 Rx
Almost 4 min PR!!
Angie:
PLU 14-6 that is also a PLU all time PR, PU 8-5-3-2-2, SU and SQ steady pace
Hellen:
KB unbroken, PLU 9-3
Fran: 10-5 next time go unbroken
Nancy: 12-3 lost balance after 12th and dropped next time go unbroken
Grace/Isa: ALL SINGLES IT WAS THE WORST PART EVER!!!!
Kelly: 10-7-5-5-3 WB need to work on these but I am not a fan 🙂
Awesome PR!!!!❤️
19:36 Rx, a 6:04 PR!!
Everything unbroken except PU and G2OH so really happy with that!
Awesome night class tonight!!
That is amazing sis!!! Awesome job!!! ❤️