WOD 1/5/13 C
5 Minutes of
A- WU- 200M Run Forward/200M Run Backward @ 50% + 400M Run @ 90% + NFT: 5 Inch Worm/5 K2E/15 Super Man
B- Partner WOD #1- 7 Minute AMRAP of: 3 Clean & Jerk (115/75)
Notes: Teams of 2/Only 1 Athlete works at a time/Athletes should be matched according to similar ability/1 Bar for both athletes/Score= Total # of Reps
C- Partner WOD #2- 8 Minute AMRAP of: 25 Calorie Row/Wall Ball (20/14)
Notes: In Male/Female Teams/1 Athlete Rows 25 Calories while other athlete performs max reps Wall Ball/Switch every 25 Calories/2nd Athlete cannot perform Wall Ball unless 1st Athlete is rowing/Score= Total Calories+Total Wall Ball
D- Partner WOD #3- 6 Minute AMRAP of: 5 Hang Power Clean (95/65)/5 Bar Facing Burpees
Notes: Teams of 2/1st Athlete will complete 1 round then 2nd Athlete will perform 1 round/Score= # of completed rounds + partial rounds (additional reps)
I seriously love partner WOD’s! I always seems to push myself just a little bit further..I mean you don’t want to let your partner down (ANN!).
Team Shorty back at it…all Rx
#1 12 rounds+3
#2 212
#3 7 rounds+5
If I’m not sore tomorrow something is wrong!
Crushed it today Tina!
Not for nothing but I expected more post today. Everyone loves my WODs, but nobody blogs about em.! C’mon Son, show ur boy some Luv:p
I love your WODs and I love to post.
– Everyone did really well today! The teams were very evenly matched up and the scores were competitive
The partner WOD’s on Saturday have been a great addition! Keep ’em up coach!
These 3 WOD’s were some serious burners….especially after that mess yesterday! Worked with Travis 2.0!
All Rx’ed:
#1 – 12 rds + 1 C&J
#2 – 271
#3 – 6.5 rds + 5 HPC
Some great efforts today and great energy!
I have to say today’s WOD, has to be one of the best workouts EVER…(Thanks Coach IZ/Tambot)
It was a great blend of Aerobic/anaerobic cardio, strength and power.
I have to agree with Tina that the partner WODs push people to a greater level, and each week it gets better and better! I can’t wait till Saturday till then everybody did great today and see you all at the Box.
WOD:
A) NFT
B) 12 rounds
C) 200 Points
D) 5 Rounds
Aright coach sick programming. Definitely lovin the Partner WODs! Thanks for kicking my ass Antoine
#1 – 15 rds + 3
#2 – 238
#3 – 7 rds
All Rx
The programming is just killing it lately, Iz. Fantastic. Today was super hard and I can’t remember our totals, but Jess and I really worked our asses off.
Jai-Kray! That’s what’s up.
Great programming today, Coach. I think the wall balls in the second AMRAP was definitely the hardest part for me.
Awesome job, Tom. I didn’t think we could go strong for all three parts but I’m glad we were able to push each other. Thanks for your help.