WOD 7/27/13
5 Minutes of Ankle/Hip/Back/Over Head/Shoulder Mobility
A- WU- 9 Minute AMRAP of: Partner 2K Row/Burpee (Chest to Plate/Finish with feet on Plate with Hips and Knees fully extended)
Notes: Partners will switch every minute until 9 Minutes or 2K is reached. Score=2K Time + Total # of Burpees Example: 2k=7:17 – 50 Burpees total= 6:27 or distance traveled + total # of Burpees Example: 1990M + 56 Burpees total= 2046/Transitions between athletes should be done as smooth as possible to reduce total time
B- Partner WOD 1- 1K M.B. Run(20/14)/50 Pull Up/10 Wall Ball (20/14)/800M M.B. Run/40 Pull Up/20 Wall Ball/600M M.B. Run/30 Pull Up/30 Wall Ball/400M M.B. Run/20 Pull Up/40 Wall Ball/200M M.B. Run/10 Pull Up/50 Wall Ball -35 Minute Cap
Notes: In teams of 2/Partner A will Run, Partner B will WallBall and Pull Up until Partner A returns then they will switch/Follow this pattern until all reps are completed. Score=Total Time/ Strategy will be integral to success on this one/ Assess strengths and weaknesses and use your judgement to decide the best approach
Crossfit Parsippany
1 – Each partner will get a total of 3 attempts to do GTO. Failed attempts count. Total weight is the score. 115/125/135# (PR) 610# total
2 – 3,000m row- 11:30
3 – Total rounds of “Cindy” in 10 minutes. Only one person can work at a time- 13 rounds
4 – Max combined DU’s. While one person does DU’s, the other hangs from the pull-up bar. We kinda fell apart here..my achilles were pretty messed up..so we lasted like 4 minutes and so did everyone else. Maybe like 100 in that time.
Nice PR Tina!
I partnered up with Sky in Dariels class. I had Great bunch of friends to WOD with.
Warm up – 2k/ Burpees = 1975m/ 87 Burpees
WOD #1 – 27:01 I did my half RXed
( PRed on my 50 pull up time over 2 minutes = 4:27)
Great job on the pull ups Tamalama!
This wasn’t as bad in reality as it looked on paper.
Like Sky tells it – “I hitched my caboose to the Lindsey train”, thanks partner!
A. 8:50 / no rep, forgot to count the burpees
B. 24:03
50 hollow body with a second hold
50 superman with a second hold