Weekly Meditation
“Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln
MP CrossFit
South Tulsa's Premier CrossFit
Saturday, 20 July 2019
Conditioning:
Partner WOD
16-32-48-64 rep rounds of:
Wall-ball shots (25/20) @ (10/9′)
8-16-24-32 rep rounds of:
Alternating plank push-ups
4-8-12-16 rep rounds of:
Squat cleans (185/123)
2-4-6-8 rep rounds of:
Rope climbs (15′)
400-600-800-1000m
Sprints
4 rounds* for time
*Instructions: All numbers are team totals. Equal work must be performed on each exercise. Tag between exercises. Only one partner working at a time.
WOD example: Partner A (A), Partner B (B)
3-2-1- GO!, A does 8 WB’s, B does 8 WB’s, and then they move to the PU’s
A and B get into high plank facing each other; Partners tag, A does PU, A and B tag, B does PU, A and B tag. Continue this alternating process until 8 total PU are completed. Then move to Squat cleans.
Partners can break cleans up as desired, as long as equal rep count is performed (total 4 in round 1). Partners tag, and then move to Rope climbs.
Partners can break climbs up as desired, as long as equal rep count is performed (total 2 in round 1). Partners tag, and then move to Sprints.
Sprints are performed with the A sprinting half the distance (200m rd 1), tag B, B then sprints 200m, tags A, and then they begin round 2.
Rep counts go up with each additional round. Once the final 500m sprint is completed, time is called.
Post results and experiences to comments
