Saturday, 12 August 2017

There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced.



Partner WOD

3 rounds of:

10 Synchro Pull-ups

20 Ring Push-ups

30 Sit-ups Slammers (16/12) @ 2m



2 rounds of:

10 Synchro Kettlebell Swings (97/62)

15/10 Calories Biked*

20 One-arm Dumbbell Overhead Squat (50/35)



1 round of:

50 Alternating Burpees

200 Double Unders

1000m Row


For Time

*All exercises are equal work on each exercise; with one partner working at a time. Exception on synchro exercises, both working simultaneously, doing half the reps each. Both teammates bike both rounds. If team is: MM-30 cal/rd; FF-20 cal/rd; MF-25 cal/rd.






Post time and experiences to comments


  1. CWOD: 24:44 partnered with Grant
    70 lbs KB

  2. Muffin Man says:

    See above. 72# KB for me.

    Side note. Ran with the 5K crew. Did not die.

  3. darrenandtara says:

    Did stuff with a vest on and looked cute doing it.

    1/2 of Team Shameless with Svetlana. We were Rx except for what we scaled. Didn’t catch our time but feel like it was pretty fast.

    • beckysuch says:

      Agree with D. Scaled the weight on the slammers & also cheated by counting the ones that didn’t hit over the line…shameless style. Scaled KB #45. The bike…woof.

    • “We were Rx except for what we Scaled” Haha!! Nice work Kev and Svetlana. Missed my team yesterday!

  4. allylegg says:

    CWOD: 29:19 partnered with Jaime
    I did blue banded plu
    45# kb for me and 55# kb for her
    12# wall ball attempts but most, if not all, were below red line for me
    I did singles

    La Fortune run pre wod: 26:13

  5. Ditto!

  6. Great weather to run behind T and Allyson at LaFortune
    23:11 RX
    Always great to hang out with gym family

  7. White Ape says:

    Ran LaFortune with the group. I have slowed WAY down. 24:51 Ran a tough pace, not all out, but I wouldn’t have done much faster.

    What Janimal said on gym WOD. I was toasted for the rest of the day. Got nothing done. Two days of rest for me.

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