WOD 10/11/14
8 Minutes of Shoulder/Hip/Back Mobility A- WU- 800M M.B. Indian Run (20#) B- Partner WOD 1 (10/11/14)- CrossFit Team Series Event 6= 15 Minute AMRAP of: 35 DeadLifts (225/135)/35 HSPU Notes: In Teams of 4 (2 Female/2 Male)- One pair (male/female) working at a time/Pairs will switch at the completion of each round/Workout starts with the bar on the floor and both athletes standing/While first Partner DeadLifts, Second Partner will stand holding the bar (hang position)/For the rep to count, the partner must be standing tall with the bar/Partners will switch as often as necessary until 35 DeadLift reps are completed, Then switch to HSPU/During the handstand push-up, the partner must be holding a handstand on the wall/ Pairs may divide the reps in whatever manner they choose. At the completion of 35 reps each The first pair will high five the second pair and will begin the next round/Score= total number of rounds completed in 15 Minutes/ In terms of strategy we recommend putting the faster pair first/For HSPU scale with abmat, bands or limit the ROM/For DeadLifts scale weight down if necessary/To scale this wod up increase reps to 50 for each exercise. 5 Minutes Rest Then: C- Partner WOD 2 (10/11/14)- CrossFit Team Series Event 4= For Time: 30 Calorie Row/30 Burpee/ 30 Hang Clean (135/95) Notes: In Teams of 4 (2 Female/2 Male)- Partners will relay through 1 round each/Women will go first, one at a time, followed by the men/The first female athlete will begin seated in the rower with the handle on the hook/After the last hang clean the athlete must tag the next teammate on the rower before they can begin/Score= Total time for all 4 partners to complete all reps/ For Hang Cleans scale weight according to ability. Post your scores to the Whiteboard.
Bummed to miss Team Muscle Up Brooklyn again this weekend. Good luck!
We really appreciate it Jen. I can’t believe it’s already over this weekend. You Shara Chris K. Smanik and all the others that came out to support, are a part of “Team Muscle Up, Brooklyn” too.
P.S.
We’ll try not to be too photogenic so you won’t miss anything.
Looking forward to watching you guys finish it tomorrow!!
Tammy and Iz kept this whiteboard…so you better use it if you wodded… that means the weekends too!
Today’s wod was lots of fun. We had teams of 4 in every class. the energy was awesome.
Dr. Tomas came in for a visit and the Comp team crushed 2 of 4 wods on the team series.
Tomorrow The team will be hitting up the final 2 wods at 12pm. Come by support the team and bring the energy!
I agree with Tina. ——-Whiteboard———