Conditioning:
Partner WOD
Perform as many reps as possible in 45 seconds* at each station of:
Burpees
Synchronized Wall-ball shots (20/16) @ (12/10′)
GHD Sit-up Wall-Ball tosses (8#)
Synchronized Pull-ups
Box Overs (20″)
Synchronized One-arm Kettlebell Snatch Lunges (45/30)
Calories Rowed
…rest 1 minute
3 rounds for score
Compare to Saturday, 15 October 2016
*45 seconds of work, 15 seconds to transition. Rest 1 minute between rounds.
Only one partner at a time working at the Burpee, GHD, Box Over and Row.
GHD Sit-up Wall-Ball tosses is performed with two GHD’s placed end to end. On partner take WB, lowers to touch ground with the ball. Sits up and tosses to partner, who then repeats movement.
“Synchronized” requires athletes be at the top and bottom of each rep simultaneously.
Strength:
Clean & Jerk
1-rep max Team Total
15:00 cap
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post score, loads, and experiences to comments
Team SApe
Round 1: 118
Round 2: 123
Round 3: 115
Total: 356 Rx
Good work. Had to break plu up into 3 due to my shoulder. And a too short GHD sucks!!
Fun times partner!