WOD 5/25/13
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
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
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
Great Job on the simulator guys!!
calves are smoked
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!!!!