Join us today Friday, 18 August, at any class time for FREE!
No fitness experience is needed!
Conditioning:
Festivus October 2023 Partner WODs #3 and #4
“Toss it, I’m Over it!”* (#3)
Row for calories in 13-minutes†
…simultaneously…
Complete as many rounds and reps† as possible in 13-minutes of:
5 Pull-ups
10 Floor press (2×50/35)
15 Wall-ball shots (20/14) @ (10/9′)
20 Box overs (24/20″)
For calories and score
…Rest 12:00, then…
“Get on Up, ‘n Git Down”* (#4)
42-30-18
Sumo deadlift high pull (95/65)
21-15-9
Synchro burpees over same bar
For time
(10:00 cap)
*If you have a better name suggestion, let me know. We can submit ideas until next month.
†One partner will be on the rower rowing, while the other partner performs a complete round. Once a round is finished, partners will switch and continue working. Partners will switch after each complete round.
Post results and experiences to comments
Team: Steve / Anniee
“toss it, i’m over it”
need to pick up pace on “part B”, definitely could have gone faster
• practice foot work on the box overs!
“get on up…”
break down reps as followed::
6/8 (42)- steve first, 7/5/7/5/6 (30) – anniee first, 10/8 (18) – anniee first.
steve will follow my pace on burpee.
Team: steve/ anniee
280
183 cals
7:39
Partnered with Wade
240 – wade did 20” box
180 cals
7:13 @ 65# and wade modified burpees to push-up plank.
“Sape”
Part one:
184 Cals
265 Reps RX (I did first two rounds of pull-ups strict and then did last round kipping)
Part two:
5:26 Rx
Fun WOD!