HANG TOUGH! - Partner WOD!
Pair up and get ready to work and have some fun. One person does the exercise while the other 'hangs tough!'
40 x box jumps (24/20) - Person A does box jumps & Person B holds pull-up in the UP position. When Person B's chin drops below the bar, switch roles and B picks up where A left off. Continue this process until all 40 box jumps are complete. THEN...
200 x double unders - Person A does DUs while Person B holds a barbell (185/115) in the UP position of the deadlift (i.e. knees & hips fully extended). Once Person B needs to rest, switch roles. THEN...
40 x wall ball shots (20/14) - A does WBS, B holds a wall-supported handstand. Once B comes down, switch roles. THEN...
40 x deadlifts (185/115) - A does DLs, B holds squat in the down position. Once B rests, switch.
NOTE: Scale as needed.
NOTE2: If doing solo, then do 1 minute of exercise, followed by 1 minute of hanging tough.
Team JF/JC - 13:37 Scaled to 135 on DLs
ReplyDeleteNo matter how you break that one up you're going to be fighting the entire time. Just glad I had a partner to share in the misery.
Awesome to see a small, but mighty crew there this morning. Good to see a few new faces!
ReplyDeleteI partnered up with Matt and we knocked it out as rx'd:
11:50
Fun times! Great push by all!
Double unders to handstand hold was a tough combo, my heart was beating in my brain.
Aloha,
ReplyDeleteThat was different, but good. Adam, I got 11:48 on my watch. Regardless, great push.
14:36.
ReplyDeleteSloppy dead lifts towards the end though. More like romanian dead lift
(posting a day late...)
ReplyDelete26:30 (or so... +/- 10 secs)
I did this one solo, b/c I could not find anyone willing to play. It would have been much better w/ a partner.
I did the "hang" part first on all four couplets, and then used that time as the interval length for the work exercise. I probably should have halved the reps in the spirit of mirroring having a partner, but I did not. So, I did all 40 box jumps, 200 DUs, 40 WBS and 40 DLs. Needless to say, that's the key reason my time was so long. Next time, if I cannot find a partner, I will cut the reps (probably...)
GO ARMY! USMA '00
Aberdeen Proving Ground, MD