Saturday, 12 January 2019



Partner WOD*

“Last minute changes”

800m Row

70 Wall-Ball Sit-up Throws (16/14/12)* at 5m

60 Plate-facing Burpees

200 Double Unders

60 One-arm alternating Kettlebell Lunges (53/35)

70 Wall-Ball Volleyball Throws (25/20/16) @ 8′

800m Row


For Time

Compare to Wednesday, 25 April 2018

*Equal work and only one partner working at a time throughout WOD.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx


…rest 3 minutes, then…

As a partner team, find max calories biked in 5 minutes


For time and score



Hip Capsule Stretch – 1:30/side

Pike Stretch – 1:30

Quad Smash – 1:30/side

Elevated Cat – 1:30/side



Post time, team total calories, and experiences to comments


  1. 2/3 of the WW4P sisters:
    37:33 total time including rest and bike. My mods 35# plate OH lunges. Great times!
    67 total cals on bike

  2. RhondaMomma says

    For time:
    With my awesome partner Robert
    12/16 for the Wallballs
    45/25 for the KB
    5 Burpees

    Rested for about 5 minutes waiting for bike availability
    66.7 calories on bike..brutal

    Then ring muscle-up drills with Darren and Tara..thanks guys! I really appreciate your help and encouragement.

  3. darrenandtara says


    Team Tarren 25:32 Rx
    Death machine 72 cals

    Thanks for the bike tips Craig. I remember very little from those 5 minutes but I’m sure they were helpful.

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