Conditioning: 3-person team WOD “Karen” 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   “Diane” 21-15-9 rep rds of: Deadlifts* Handstand Push-ups *(225/153) – Rx (185/123) – 55+ Masters Rx (155/103) – Scaled (135/93) – Masters scaled   “Cindy”* 10-minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats   “Grace” 30 Clean and Jerks (135/93) – Rx (115/83) – 55+ Masters Rx (95/63) – Scaled (75/53) – Masters scaled   For total time One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all. Cindy is prescribed as...Read more

  Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 10/8 Calories Biked 8 Gorilla Rows (53/35) 6 GHD Sit-ups 24 Speed Skips   For Score   Strength: Front Squats 3-3-3 @ 80% For quality in maintaining position throughout movement   …Or… Make-up a Lift 1-rep max For max load   Flexibility/Mobility: T-spine mobility – 2:00 Half Straddle – 1:30/side Hip Capsule – 1:30/side Saddle Sit – 2:00     Post score, lift, load, and experiences to commentsRead more

  Rest Day   Open Gym 1730-1900     Post experiences to commentsRead more

Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time Compare to Wednesday, 30 September 2015   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side   For Quality     Post time and experiences to commentsRead more

  Sprints: 125m row Rest 1:00 250m row Rest 2:00 375m row Rest 3:00 500m row Rest 3:00 375m row Rest 2:00 250m row Rest 1:00 125m row   For Total Time   Conditioning: Every three minutes on the minute, for 15 minutes perform: 12/9 Calories Biked 20 High-Lows* 10 Alternating Dumbbell Clean-2-Overhead (50/35) 5 Burpee-over-Dumbbell   For Score *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other.   Mobility: Quad Smash – 1:30/side Barbell Shoulder Smash – 1:30/side Reclined Spinal Twist – 1:30/side     Post time, score, and experiences to commentsRead more