In teams of 2, do the following:
Run 400 Meters (as a team)
then
3 Rounds of
- 20 Hang Power Cleans (133/89)
- 30 Pullups (pullups can be kipping or assisted from other person)
- 40 Wall Balls (20/14)
- 50 Double Unders
then
Run 400 Meters (as a team)
Only one team member can do work at a time. Each team member must do at least 1/3rd of total reps. Power clean bar and wall balls cannot be dropped while doing those movements or a 10 burpee penalty for both team members.
Mobility
Test: High Pull, Scare Crow Clean Pulling Position
Wod: Hand Behind Back “Bully” Shoulder Position (3 minutes per arm)
Re-test: High Pull. Bonus: Does the turn over on your snatch receiving position decrease.
Were you able to have faster elbows in the clean?
Then 4 minutes bottom of ass to ankles squat.
Posted In: Workout of the Day
12:28 solo, lots of mods
400m row
35# HPC
30 RR
40 WB, 10#
25 KB swings, 25#
400m row
Stuck in Arlington until 10:30 tonight:(
Thought you meatheads might want to know that WholeFoods will have grassfed ground beef for 3.99/lb. on Friday only.
13:42 solo. 111 lbs HPC.
18:15 w/ Jennings, Dave @ 111#
17:38 solo with 20 24″ straight-leg bj for hpc, 15 pu per round, and 20 111# bs for the wbs.
19:?? Partner was Hillary ( we both got tummy aches yay)
Sub: Ring Rows, Single Unders
Power Clean @ 40
Wall Ball@8lb
19:32
and yea, barf city during the DUs. That was a brutal one.
25:3?, solo, 7 HPCl @ 133, 1/2 reps Rx for everything else.
uggh, what a shitty performance. This is why sleep and nutrition are important kiddies.
23:20 w/ Lindsay. Sub ring rows and single unders. #35 HPC , #6 WBs
Also, rowed 500 in 2:08
umm…I lost my piece of paper, so I don’t really remember. Since i was the ONLY ONE AT 6:30AM today I did 1/2 by myself.
my time was either something like 14:46 or 16:46 haha no idea
used rainbow assortment of bands for pullups, 45# HPC, 10 WB, subs 3x single unders
and stretching definitely improved the scarecrow thing.
found my paper, time was 16:35
23:44 with ope RX. that hurt especially with 4 penalties
19:40 with Ted.
I used 50# HPC, 8# wb, ring rows
with Kim — uhhh either 24:30ish or 26:30ish RX (except the giant blisters of agony on my right hand made me sub ring rows [straight leg] for PUs during the last round. Kim was awesome and didn’t get blisters)
25:32 with Bethany…Sub ring rows and single unders, #67 HPC
Yep…that was a rough one, but good team wod. Glad I wasn’t alone in the 7pm class!
23:10 solo (did half; 115# HPC)
Sat makeup with Dan: 22:52 67#, 14#
Saturday make-up with Chris: 20:05; 42# HPC, 8# ball, SU sub, jumping PUs.
Saturday Make Up WOD: Workout with Amy: 26:33
Joe: 55# HPC, blue band PUs, 10# WB, 3:1 SUs for DUs
Amy: 35# HPC, Ring Rows, 8# WB, Combination of DUs and SUs
I think I got that right… awesome workout