Announcements: Welcome back from the long weekend! I hope everyone had a nice day off yesterday!! Today we will be doing a partner WOD, so find someone of near equal size and strength and get after it! We will do both Part 1 and 2 of the WOD in the 62 room if there is enough room. If it is tight on space, we will do Part 2 in Hayes Gym.
Equipment required: 1 x medicine ball per person.
Warm-up and instruction: Matt will demo the wall ball shot and Adam will discuss points of performance. Everyone will have an opportunity to practice as they warm-up. WOD starts NLT 0545 so we have time to finish!!
WOD
Part 1:
Partner Karen
150 x wall ball shots (20/14 lbs. to 10' target)
NOTE: each person will do 15 x wall ball shots and then rest as their partner does 15 WBS. Continue to alternate until 150 are complete.
NOTE2: Scale/modify as needed - if your partner needs to rotate out before 15, that is fine, but if capable, stick to 15 each.
Rest 2 minutes and then:
Part 2: Partner pull-ups
Advanced: 100 x pull-ups for time
Intermediate: 80 x pull-ups for time
Beginner: 60 x pull-ups for time
NOTE: Each person will do 10 x pull-ups and then rest as their partner does 10. Continue to alternate until 100 are complete.
Post partner's name and times for each WOD to comments.
7 comments:
11:25 total.
Burner. My lungs are hurting right now.
Matt and I got after it.
5:28 for partner Karen
3:21 for 100 pull-ups (Matt did 2 rounds of chest to bar)
Fun times...arms are Jello!!
Welcome back from the weekend everyone!!
5:42 for Karen
5:34 for the pullups.
(11:25, partnered with Mickey... no idea what the individual parts were, though...)
With Adrienne:
5:52 for partner Karen
5:18 for 100 pull-ups
14:12 including rest time
80 pull ups
Props to my roomate for getting out of bed!
so, I did a full Karen and 50 pull-ups for time (in sets of multiples of 10...so 10, 20 or 30 at a time)
What a disaster of a day.
Karen: 9:54 (wtf?!?)
Pull-ups: 3:20 (really??)
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