Monday classes will be at 0900 and 1030 only.
Conditioning:
4-person Team WOD
“Why do I do this?”
Buy-in:
400 Single Unders
…then…
20 Handstand Push-ups*
30 Wall-Ball Shots (20/14 ) @ (10/9′)
40 Alternating Box Jumps (20″)
50 Sumo Deadlift High Pull (95/63)
50 GHD Sit-ups
40 Alternating Box Jumps
30 Wall-Ball Shots
20 Handstand Push-ups
…then…
Sell-out:
2000m Row
For time and total burpees
Compare to Saturday, 26 December 2015
-Equal work required
-Only one team member working at a time on the Jump rope and Row
*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.
…Rest 5 minutes…
Strength:
As a team of 4, perform as many reps in 4 minutes of:
Clean-2-Overhead (135/95)
(bar MUST pass through the front rack position on each rep)
For Score
Mobility:
Quad Smash – 1:30/leg
Anterior Compartment Smash – 1:30/side
Spine Smash – 2:00
Ball Tack & Floss – 1:30/side
Post time, scores, and experiences to comments
Teamed up with Robert, Danny and Rhonda
31:05 WOD time
496 burpees and 26 clean to overhead 83# for the ladies 135# for guys
Teamed w/ Christa, Harmon, John O. 32:00, several mods,230 burpees for Christa and I.
5 person team for C2O total weight 3070#
This is my all time favorite WOD.
Fun times! Great cal burn, needed that!
Teamed with Manny, Courtney, and Brent
36:39 with a rare rx for me
356 burpee count
46 clean 2 OH
Good hard work today!
^^
My mods were hspus w/2 abmats, step ups instead of box jumps, knee raises instead of GHDs
Fun, sweaty WOD. Feel like I needed to do it twice to work off everything I ate over the holidays.
2 ab mats, knee to elbows x19 + 6 GHDs
Didn’t jimmy say no more 2 ab mats? 😉
Teamed with Mike/V/Kelsey
36:10 Rx
374 Burpees
61 Clean 2 Overhead.
All Rx.
Good to be back after my hiatus!
Team Tarren and the Decker Duo
Wod. 31:28. Rx.
Burpees 335. Very ish. Might be off as much at 100. Wrote it down 3 gin tonics ago and didn’t take a picture.
Clean 2 overhead 55. Rx.
Fun Wodding with Jana and the jump man!
I like the way you post! we had “fun” too! And I got a ride home after all 🙂
Ditto grant. That was a lot of burpees.