WOD 1/12/13
3 Minutes of Calve/Back/Hip Mobility
A- 400M Group Run/400M Run @ 90-100% (run 800m, half together then sprint back)
B- Partner WOD#1- 20 Minute Max Effort- High Bar Back Squat Total
Notes- In Teams of 2 Athletes will have 10 minutes to warm up then they will have 10 minutes to establish there heaviest High Bar Squat/Score= Total weight moved
C- Partner WOD#2- 15 Minute AMRAP of: 20 Yard Bear Crawl/5 DB Man Makers (45/25×2) Man Maker= 1 Squat Clean/Thruster/Push Up/Renegade Row L/R
Notes- In Teams of 2/only 1 Athlete working at a time/Score= Total Reps
Bloggers- where you at on today’s partner WOD??
Team Shorty crushed it..Love me some Ann!
A- 400m group run/400m sprint (if that’s what you want to call it) it was like 3:50 or something
B- High bar back squat- 160# PR for me and I was really happy. We all can’t be Victoria and get 210# (great job!) total: 320#
C- 15 min AMRAP- Bear crawl/5 DB (25#x2) manmakers- 6 rounds +bear crawl +1 thruster.
Good Luck to Jai-Kray and Dariel on the World Garage Games- have fun!
Helena
3RFT OF
21 KB swing
12 pull ups
100 DU
10:36
Karen 5 min AMRAP
60 sit up buy in
83 WB
Grace
30 C&J @135
3:11