Saturday, June 9, 2018
TT WOD – Partner
A. Choose a lift and work on it for 25 minutes.
In Partners complete:
5 rounds for time of:
Row 400m
12 Deadlift – 225#/155#
20 Box Jumps – 24”/20”
REST 4:00, then complete,
5 rounds for time of:
20 Box Jumps
12 Deadlift
400m Row
WOD:
A. 2 rounds for time of:
400m Row|
12 Deadlift – 225#/155#
20 Box jumps
REST 4:00, then
2 rounds for time of:
20 Box Jumps
12 Deadlift
Row 400m
B1. V Sit-ups – 12-15 reps X 3 sets, rest 60s
B2. Twisting Medicine Ball Twist – 10-12 reps/side X 3 sets, rest 60s
TT WOD – Gymnastics
A1. For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s
Scale = (1) Kick to wall, then pull feet away from wall (free standing), (2) headstand.
A2. Strict Muscle-ups – 3-5 reps X 5 sets, rest 60-90s
Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.
B1. 10 V-sit-ups X 4 sets, rest 30-60s
B2. 30-45s Superman Hold X 4 sets, rest 30-60s
Coach’s notes:
Post time for both triplets in A and total working time to comments, plus notes for B1 and B2.
WOD Leaderboard
As rx
Round one 6:58
Round two 8:00
Total time 18:58
Part B. V sit ups x 4 sets. But let’s be honest….they were lower case h’s
Thanks OG
Round one 8:01
Round two: 8:43
Total time 20:44 rx’d
Attempted v-ups and supermans
Thanks for sharing box sandy!
Thanks Sir Colin!
16:43 total (6:03/6:40)
Thanks Colin!
A: Did in reverse due to space.
7:41/9:31 rx’d.
There was a part B??????
Fun warm up game. Even though one team was blatantly cheating.
Thanks OG!
7:33, 7:21 (85 #)
On the warmup team with the best ‘strategy’… sandy 😉