Conditioning:
4-person Team WOD
“Why do I do this?”
Buy-in:
400 Single Jumps
…then…
20 Handstand Push-ups*
30 Wall-Ball Shots (20/14 ) @ (10/9′)
40 Alternating Box Jumps (20″)
50 Sumo Deadlift High Pull (95/63)
50 GHD Sit-ups
40 Alternating Box Jumps
30 Wall-Ball Shots
20 Handstand Push-ups
…then…
Sell-out:
2000m Row
For time and total burpees
-Equal work required
-Only one team member working at a time on the Jump rope and Row
*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.
…Rest 5 minutes…
Strength:
As a team of 4, perform as many reps in 4 minutes of:
Clean-2-Overhead (135/95)
(bar MUST pass through the front rack position on each rep)
For Score
Mobility:
Quad Smash – 1:30/leg
Anterior Compartment Smash – 1:30/side
Spine Smash – 2:00
Ball Tack & Floss – 1:30/side
Post time, scores, and experiences to comments
Teamed with Nick, Emma, Dave
34:39Rx; 384 burpees; 48 Clean to oh reps
Great job team!! A great post-Christmas calorie burner, which I needed….eek! 😉
Whoops, not fully Rx. Dave and I used ab mat for HSPU
Partner teams: Jammy and Tarren
31:14 Rx
401 burpees
38 C2OH Rx
Greta work team!! Great transitions!
Big class today! Had lots of fun!
The constant work made this WOD good and awful. Great programming coach.
Nice to partner with Tarren. Great work everybody
Partnered with Bradley, John, and Bryan
39:09
I modified hspu w/ 1 ab mat
421 burpees.. John and Bryan are Burpee machines. Me and Brad had a heated discussion about our Burpee count mid workout, so this could be inaccurate. Apparently I was supposed to be the keeper of the Burpee count.
34 C2OH. The guys did masters Rx and I did Rx girls weight.
Girls always have to count. It’s a Crossfit rule. Look it up.
I have to say- at least your heated discussion kept me entertained and distracted from the pain of my own burpees
I am sad that I missed it. 🙂 And D, I am not sure about that “rule” you speak of. I know far to many of tha ladies that are not friends with math. 😉
Team PinkyHaug and the Amazing Muffzilla
39:01 Rx
Kelsey and I had to bail before the S2O
Fun class!
427 Burpees
Yuck
Ditto Grant. The burpees made that WOD so much worse.