Mary & DT
Warm-Up:
Coach’s choice
WOD prep:
Prep the movements and loads of Mary & DT
**For DT your load will be detemined by what you can push jerk for 6 unbroken.
WOD:
Amrap 12 minutes of:
1 Round of “Mary”
1 Round of “DT”
Or
As a 2-person team AMRAP 24 minutes of:
1 Round of “Mary”, partner A
1 Round of “Mary”, partner B
1 Round of “DT”, partner A
1 Round of “DT”, partner B
Mary
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
DT
12 Dead lifts (155,105)
9 Hang power cleans (same)
6 push jerks (Same)
Options for hand stand push-ups:
1. One ab-mat
2. Box HSPU, feet or knees.
3. Strict dumbbell press
Options for pistols:
1. Pistol to band
2. Pistol to a box or ball.
3. Box pistol
4. Weighted counter balance.
5. Ring assisted
Options for pull-ups:
1. Ring rows
2. Bar box assisted pull-ups
3. Jumping pull-ups
Post WOD:
Agile 8
CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
*28 Day 150 Nutrition Challenge is back. Monday April 29 to Sunday May 26th.
Mary + DT: 3 rounds of Mary and 2 rounds of DT + 2 reps @ 105#
Mary and DT with Becka: 16 Total Rounds + 16 Reps of Mary | 256 Reps of Mary | 216 Reps of DT | 472 Total Reps (Becka – 85# Barbell and Ring Rows, Deb – 75# Barbell and Partner-Assisted Pistols)
This was a lot of fun to do as a team as you got a bit of rest between rounds, so you could focus on “going” when it was your turn. You could also make faces at your partner while they did handstands 🙂 We took “partner” seriously as Becka provided an arm for me to use as assistance for pistols – this was a really good way to work through the full movement. I discovered I can do a pistol on the left side, but the right side needed a little help. Really fun WOD named for two great people! Hey, do we have any members named “Cindy”?! Asking for a friend. Thanks Frozen!
Mary and DT with Jackie: 20 Total Rounds + 15 reps of Mary
Mary was scaled for pushups, band assisted pistols for Jackie and squats for me, and ring rows. DT was at 45# for Jackie and 35# for me with bridges instead of DLs as I’m just back from a few days on the IR due to back spasms. Not really sure what’s going on but trying to make sure I don’t have a relapse. As always Jackie and I are a great team and we communicate well. Thanks for the help with modifications that worked for me today, Frozen! I only missed a few days but it’s amazing what a mental fix it I get being back in the box.
Mary + DT with Keith (new Keith) but since Keith wrote it down and I forgot to look I have no idea. 115#, box hspu, 7 pull-ups. ring pistols etc etc – one big scale. Should have gone heavier with DT.
The best news of the morning was “Breakfast Wednesday” at 33 All American Diner!
Breakfast did not pan out this morning. Can I put in an early “suggestion” that in two weeks we move Breakfast Wednesday to Breakfast Thursday for that week? I am off on the 9th so know that I can make it!
I like that suggestion, Deb! I could make that day too!
Mary and DT
(Chris Mooney / Roland)
16+26 # 115 with various scales.
Let me discuss with the crew. Ilana asked for Tuesday a couple of weeks ago too. I know Ken can only make Wednesday. There is always going to be a conflict. Despite the fact that I never do CFS weekends maybe an additional monthly (or even more often) Saturday breakfast (assuming we can get into places) is an option that would work?