Saturday, 12 November 2016

MP CrossFit Tulsa 111714

#flashback – Muffin Man 2 years ago, working on his pirate face!

 

Conditioning:

“Deck of Cards”…Partner Style

: Speed Skips

♠: Partner Pistols

: Partner Wall-ball Throws @ 5 meters (12/8)

♣: Partner Synchronized Pull-ups

Jokers: team 1000m row

All Face cards: 20 meters buddy carry, except K & Q of are 40 meters

 

Description:

All numbered ‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each).

All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each).

All numbered ‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each).

All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each).

All Face cards of all suits, partners alternate and carry partner for 20m. Only one partner carries per face card. Except, the K & Q of ♥ is worth 40m, 20m each.

When a joker is pulled, teams row 500 meters, switching at 250m. In a large group, pair up with another team and row 1000m.

 

For work and FUN

Similar to Wednesday, 10 April 2013

 

Mobility/Flexibility:

Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Spine Smash – 2:00

Knees-to-Traps – 2:00

 

 

Post time and experiences to comments

Comments

  1. Muffin Man says:

    Wow.

  2. Muffin Man says:

    CWOD: 53:30 Rx ish. We kinda changed it from a partner to a solo wod right before we started. Fun wod though!

    Did 72# KB farmers carry instead of buddy carry.

  3. White Ape says:

    What MM said. Fun WOD! was kind of a team/partner/solo.

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