A. 3 Rounds for Quality in 15 minutes
5 Prone shoulder swimmers (each rep should take 10 seconds)
5 DB Jefferson Curls
20 sec L-Sit
B. 4 Rounds for time:
60 Double Unders
20/15 Cal Echo Bike
10, 15, 20, 25 Push Ups
*16 min time cap
Compare to 12/1/24
Dom M: 16 mins / Rose M: 14.14
Performance:
A. See Fitness
B. 4 Rounds for time:
60 Double Unders
20/15 Cal Bike Erg
4, 8, 12, 16 Strict Handstand Push Ups
*16 min time cap
Compare to 12/1/24
Duncan L: 11.22
Competitors Class:
*Skip part B of the WOD today and instead do:
1. 2 x 30 sec pole supported Pistol Hold
2. 3 x 5 Slantboard Split Squats
3. 3 x 3 Pistol lower on a box with a pause in the bottom.
A. TTT Throwdown 222
For time:
6 Wall Walks
30 Double Unders
12 Wall Facing HSPUs
60 Double Unders
12 Wall Walks
90 Double Unders
24 Strict HSPUs
150 Double Unders
18 Wall Walks
210 Double Unders
*20 min cap
Compare to 12/1/24
Will D: 18.50
B. In Pairs: 15 min AMRAP:
50/36 Cal Echo Bike
50/36 Cal Row
50/36 Cal Ski
Compared to 12/1/24
Will & ??: 2 + 43 Echo / Nat D & Jen H: 2 + 2 Row
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