WOD 12/28/13
8 Minutes of Shoulder/Hip/Back Mobility
A- Partner WU- 1 Mile Indian M.B. Run (20#)
B- Partner WOD 1= 4 Rounds of 4 Minute AMRAP: 21 USA K.B. Swing (2/1.5 Pood)/15 T2B/200M M.B. Run (20/14); 2 Minutes Rest Between Rounds
Notes: Partner A Does AMRAP/Partner B Runs/When Partner B completes Run switch/Rest 2 Minutes after each 4 Minute Round/Complete 4 total Rounds/Score= Total Rounds of the AMRAP
C- 7 Minute AMRAP of Ascending Ladder: M.B. Clean (20/14)/Sit Ups
Notes:Partners will perform Ladder begining with 2 then3,4,5 reps each/ Partners will switch only when both partners have completed # of corresponding reps/ex; Partner a does 2 reps each + Partner B does 2 reps each= 1 Round/Continue in this fashion until 7 Minutes has expired/Score= # of Total Rounds Completed
Chrystie and I got some good work in this a.m.! Took it kinda light in lieu of yesterday…
Don’t remember exactly what the counts were save for the last one.
A. 10am did the medball run in 8:44ish
B. We did 10 runs and a few toes to bar shy of 8 rounds, toes to bar go slow for me…
C. 10 rounds for me and 9 rounds + 5 for her
Tina had a stroke of genius – the box is closed on New Years Day, so lets go do our own WOD outdoors (weather permitting) Details to follow…
New Years Day WOD
1pm @ the Red Hook Track
If that does happen, it might have to be earlier b/c it kinda cuts into the middle of the day..so I’d say 11am is better.
You changed your mind? I’m okay with whatever because I doubt I’ll be out late. I’m guessing most people won’t have a whole lot going on New Years Day…