Friday, 29 November 2019

Classes Friday are at 0630, 0900 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, 23 November 2018


*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



Saddle Sit

Elevated Cat

Low Dragon

Child’s Pose w/ shoulders



Post time and burpee count to comments


  1. 31:55 with Christa All the mods today
    93# C&J for me and C&J and DL for Christa
    123# DL for me
    45# KB for me 35# Christa

  2. Oh! 83 burpees 32 me 51 Christa

    NTFS: run faster hahaha

  3. I think Coach and I were 24:37, 84 burpees Coach Rx
    My mods: 83# C&J, 103# DL, 35# KB
    Fun WOD!

Speak Your Mind