As a warm up
We did 30 secs instead of 1 min (for comp) of:
For reps
30s DLs (155 wmns)
30s hand release push ups
30s airsquats
30s box jumps
2 team members working at a time
Then we did the championship team wod #4 that you have to qualify to:
Complete
120 Front squats - 85# wms
Partner carry 200m
Run 200m (all team members)
120 Shoulder to Overhead - 85# wmns
Partner carry 200m
Run 200m (all team members)
120 Hang Power Cleans- 85# wmns
Partner carry 200m
Run 200m (all team members)
For carries Rick & Sean carried Amber and I
we each did 30 reps on the 120s
Time- 17:20 - not sure if this is a good time or not
Amber and I each held sets of 10s on the Front Squats and SOH, She did 2 sets of 15s on HPC, I did 1 set of 15s, then 3 quick sets to finish the last 15 HPCs. We may have to change strategy on the partner carry.
PM- Amber and I did part of OPT Being workout
A. Squat clean; 3 reps on the minute for 10 min @55-70% 1rm
B. Muscle ups; 2-3 perfect reps on the minute for 15 min
Results:
A. I started at 75# and added weight throughout and got to 100#
B. Did 2 reps for about 8 or 9 sets then had to coach - no misses - I get my shoulders through the rings in sync much better with a big situp and head pop forward
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