6 Minutes of: Ankle/Rack/Hip/Shoulder/Back Mobility

A- WU- For Time: 400M Partner Waiters Walk (200M each/only 1 partner works at a time/45/25)  + 3 Minutes of: HandStand Walk Practice (partners will assist each other)

B- 1 Hang Clean Pull + 2 Hang Power Clean + 3 Front Squat- 15 Minutes To A Heavy Single

C- Partner Flight Simulator= Ascending/Descending Ladder of Double Unders: 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 RFT -20 Minute Cap

Notes: In Teams of 2 partners will perform all reps unbroken/If Partner A Fails to complete # of Reps Partner B will attempt that #/Partners will continue alternating in this fashion until all reps are completed or 20 Minutes has expired/Scale rep scheme to suite double under proficiency/If you are as of yet unable to do a double under please take 20 Minutes to practice this skill!

D- 6 Minute AMRAP of: 10 V-Up/15 SuperMan

 

5 replies
  1. CT
    CT says:

    1pm Hangover WOD:

    A: WU: For Time: 400M Partner Waiters Walk (200M each/only 1 partner works at a time/45/25) + 3 Minutes of: HandStand Walk Practice (partners will assist each other): 3:38 (with Patrick)

    B: 1 Hang Clean Pull + 2 Hang Power Clean + 3 Front Squat- 15 Minutes To A Heavy Single: 135 lbs, though cleans were a bit messy

    C: Partner Flight Simulator= Ascending/Descending Ladder of Double Unders: 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 RFT: Got up to 35 unbroken as a team, though I had reached 50 on my own.

    D: 6 Minute AMRAP of: 10 V-Up/15 SuperMan: 5 rounds + 10 V-ups

    Reply
  2. Tom Mellor
    Tom Mellor says:

    Awesome weekend of WODs so far Coach Iz. Worked with Travis – killed it today dude

    A- WU- For Time: 400M Partner Waiters Walk (200M each/only 1 partner works at a time/25×2): 4:32

    B- 1 Hang Clean Pull + 2 Hang Power Clean + 3 Front Squat- 1 @ 65/95/135/155/175/185F (Travis completed/I failed)

    C- Partner Flight Simulator= Ascending/Descending Ladder of Double Unders: 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 RFT – 17:10 Rx – Unbroken through 45 on the descending ladder

    D- 6 Minute AMRAP of: 10 V-Up/15 SuperMan: 5 rds each

    Reply
  3. Zac
    Zac says:

    Well I was one of the zombies on Thursday mnniorg. What was i thinking? The WOD gave me a wod of frustration. The rope climb was like wrestling a snake. The rope bit me and I have the scars to prove it. Now for the wod of frustration 34:54-PATHETIC!!!!

    Reply

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *