Thursday, May 1, 2014
"Let the Strategizing Begin!"
EQUIP: Partner, Rower, DB’s (c: 25/20, p: 20/15, f: 15/10), Bar (c: 75/55, p: 65/35, f: 45/25), Pull-Up Bar, Jump Rope, Wall Ball (20/14) (no shared equipment)
*Active Stretch, then:
*400m Run/ Row
*10 x Push-Up + Hop-In
*10 x Push Press
*10 x MB Front Squat
*10 x Hanging Shoulder Shrug + 10 x Kip Swing
50 min AMRAP w Partner -
800m Run EACH
700m Row EACH
600 ft. Bear Crawl EACH
500 x Double-Under (sub: Lat Bar Hop)
400 x DB Plank Row (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)
300 x Push Press (c: 75/55, p: 65/35, f: 45/25)
200 x Wall Ball (20/14)
100 x Burpee-Pull-Up (sub: 100 Burpees + 100 Pull-Ups)
*you may proceed in any order.
*you may work simultaneously. you may even work on different movements at the same time.
*you may divide the reps in any manner.
*each partner must complete at least 25 reps of each movement.
*bonus 100 reps for doing the WOD chipper style (meaning, you complete all assigned reps of one movement before moving onto another movement); this must be done in the order in which the WOD is written.
*if you choose not to do it chipper-style, one partner may begin round 2 before the other partner fully completes round 1 for the team. beware: any and all reps earned in round 2 will NOT be counted if round 1 is not fully completed before time is called.
*SCORE = Total Reps Completed
(NOTE: 1 meter = 1 rep (i.e. 800m = 800 reps); 1 ft. = 1 rep (i.e. 600 ft. = 600 reps))
(NOTE: each person running 800m = 800 reps, NOT 1600 reps)