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Tuesday, December 6, 2011

Wed 12/7/11 Partner junkyard WOD

Coach Russ giving Darin a spot.
We are having someone stop in to do a photo shoot tomorrow at 5:30pm. If you don't want your picture taken consider coming to another class.

WOD:
Max reps, 1 min at each station x 3 rounds 1 min rest afer each round (fgb style)

Tire flips (1 person on each side, flip back and forth)
Medball sit-up passes (14# medball, sit feet to feet, do a sit-up, pass ball, partner goes down and does a sit-up, passes and repeat, each pass is 1 rep)
Sled push (1 partner at a time, men 2- 45# plates and 1-25# plate, Women 1-45# plate and 1 25# plate. each time whole sled passes over a mat is 1 rep) 
Sandbag over "the wall" (each bag counts as 1 rep, partners can work together or do them seperate but you must get all bags over before you may go to the other side and start again.) wall is 48" tall
Over your partner burpees ( 1 partner holds a plank on elbows, the other goes over, chest to ground then back, each jump is 1 rep)

Keep counting up from station to station through each round. At the end of each round report score to the coach. Score is total of all 3 rounds.




posted by Timberwolf CrossFit @ 3:18 PM   3 Comments

3 Comments:

At December 6, 2011 at 4:29 PM , Anonymous sarah b said...

Sounds fun!!

 
At December 6, 2011 at 7:54 PM , Blogger Derek said...

Disappointed I'm gonna miss this one.

 
At December 7, 2011 at 9:17 AM , Blogger Ryan S. Arnold said...

This was actually really fun. It helps that it's a partner WOD. Your partner really helps keep you going through the tough parts and you can scale by having the stronger partner pick up more reps.

 

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