Wednesday, 01 September 2010

2-person Team WOD

6000m Row (switch every 500m)*
400 Jump rope singles
200 Jump rope speed skips
100 Sit-ups
50 Burpees

For Time

Post team time to comments

These are team totals. Each team member has to do equal amount of work. Simply put, each member does half of each exercise. Alternate turns. E.G. single rope-member A does 100, B does 100, A does 100, and B does 100; singles are done. Only 1 member exercising at a time.
*During the row, the member not rowing holds a PVC pipe overhead in the bottom of an overhead squat.



    – This website is by Kelly Starrett, a PHD in Physical Therapy who teaches the mobility and recover certification. Really great stretches and exercises that DO make a difference, especially if you get sore or have tight muscles.

  2. This was a great WOD. I made it up as a 'plan B' due to the weather. Lots of fun!

    Erin and I teamed up at 0730; our time was 36:44 RX.

  3. Brilliant Jimmy! I loved this and Vernice was my ace team mate! The OHS position was like burpees on Hotel 100…that nice irritation.
    MOD for Vernice on Speed Skips – 200 Singles.

    Team workouts rock.

  4. Plan B was lots of fun…except for the 'bonus' OHS work! 🙂 40:55 w/Jana.

  5. Great OHS form, Jimmy

  6. 36:44 rx with Jimmy , was so much happier that it was NOT running burpees!!

  7. What is the MPCF schedule for this Labor day weekend?

  8. Great workout today, Jimmy! 38:32 Rx with Jim Lea.

  9. MPCF will be closed Labor Day. Normal Saturday and Tuesday classes.

  10. Stacy says……
    Team Amber/Stacy with Ginny doing work the same time as Amber:
    47:23 rx

  11. 47:23 Amber/Stacey and Ginny working same time as Amber. Was fun…and a great workout! You guys rocked!

  12. Melanie said…

    49:14 Rx with Brandy. You were a great team mate, Brandy!!!

    Great job everyone! 🙂

Speak Your Mind