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Conditioning†:
3-Person Team WOD, equal work required
6 Rounds, alternating full rounds:
25-ft Dumbbell front rack lunges (2 x 50/35)
5 Wall-walks
5 Devils press (2 x 50/35)
25-ft Dumbbell overhead walking lunges (2 x 50/35)
For time
(12:00 cap)
…rest until 14:00 on the clock, then…
As many rounds as possible in 12-minutes of:
200m Run (4 pts)
250m Ski (5 pts)
250m Row (5 pts)
600m Bike (6 pts)
For score
(20 pts per completed round)
…rest until 28:00 on the clock, then…
60 Toes to bar
45 Power snatches (95/63)
30 Alternating pistols
15 Synchro thrusters (95/63)
30 Strict pull-ups
45 Power cleans (95/63)
60 Wall ball shots (20/14) @ (10/9′)
For time
†Levels:
- Intermediate/70+ Advanced: Same rep counts throughout, (2 x 40/30) DBs, scale WW as needed, straight leg toes above hips, (80/53) BB, pistol progressions as needed, pull-up progressions as needed, (16/10) WB
- Beginner/70+ Scaled: Lunges same (2 x 35/25) DBs, 4 scaled WW, 4 devil’s press; 150m run, 200m row/ski, 400m bike; 48 knees-to-chest, 36 power snatches (65/43), 24 pistol progressions to box, 12 synchro thrusters (65/43), 24 pull-ups progression as needed, 36 power cleans (65/43), 48 WB (12/8)
Post results and experiences in the comments
Anniee-Lexie-Ape
Part 1: 10:54 Adv. RX
Part 2: 60 pts Rx
Part 3: 13:45 we did all Adv. Rx except Lexie used a 14″ box for pistols, and Anniee braced against her ankle with her non-working foot. We also subbed 3-person worm thrusters (200#) for synchro thrusters.
That was a fun WOD! Part one got a little spicy on the 2 round. Part 2 was some good sprint interval work!
NTFS:
For programming purposes, Int should be 4 WW/4 Devils’s press and beginner should be 20-ft lunges, 3 SWW/3 Devils’s press
Team Inside out Oreo! ❤️
Christie, Maggie, myself
6 rounds(equal work, full round)
25ft Dbl DB front rack lunge(25lb)
4 wall walks
4 devils press(20lb)
25 ft Dbl DB front rack lunge
Second round did 1 wall walk, 1 devils press
=12:25
100m fast walk
250m ski
250m row
600m bike
=2 rounds plus 216 ski (48pts)
60 knee ups
45 pwr snatch(42lbs)
30 alt pistols
15 synchro thrusters (42lb)(squat to box)
30 pull-ups (1st set green/red band, 2nd set green band only)
45 pwr cleans(55lb)
60 wallballs(squat to box)
=18:09