Classes Friday are at 0630, 0830 and 1200
Partner WOD
“Black Friday”
20 Clean and Jerks* (175/115)
40 Handstand Push-ups
600m Run (partner A only)*
80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′
200 Double Unders
80 Wall-Ball Throws (20/16/14) @ 5m
600m Run (partner B only)*
40 Kettlebell Swings (70/53)
20 Deadlifts (325/215)
For Time
Compare to Friday, 24 November 2017
*Special instructions:
-Only one partner working at a time, except during the run/burpee portions.
-Squat C&J
-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.
-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.
-(Male/Co-ed/Female) Rx WB weights
Flexibility/Mobility:
Saddle Sit – 2:00
Elevated Cat – 1:30
Low Dragon – 1:30/side
Child’s Pose w/ shoulders – 2:00
Post time and burpee count to comments
26:18
105# (62%) 155# (68%)
Stayed within the intermediate percentages. Worked on good form and steady movement.
Partnered with my better half
76 burpees
29:01 w/Madison mods: 73#, 173#,
My mods: hspu w/2 ab mats
81 burpees
Team Tarren. 31:20.
T Rx D wussed the DL to 285.
Burpees were done. She did several more than me.
Partnered with Brian (Koda Norman drop in)
28:37. My mods: intermediate percentage weights 88# & 138#. Focused on form.
82 burpees.
Very thankful to not be doing this 39 weeks pregnant with a bum ankle this year 😉