Thursday, September 11, 2014
EQUIP: Partner, Pull-Up Bar, Barbell (c: 225/155, p: 185/135, f: 155/105), KB (c: 53/35, p: 44/26, f: 35/18), Rower
*400m Run/ Row
*5 x Pull-Up
*5 x KB Goblet Squat + 5 ea. x 1-Arm KB Push Press + 5 ea. KB Sots Press
*Self-Directed Warm-Up for Deadlift
WOD 1 - Individual: (inspired by CrossFit West Coast)
5 Rounds -
Within 3 Minutes, complete:
*x# Pull-Up (12 rep cap)
NOTE: To determine # Pull-Ups/ Round: do Round 1 as 400m Run + AMRAP P-Up; stop P-Ups at the 2:45 mark; that’s how many P-Ups you’ll aim to complete (post-400m run) within 3 min. from here forward. (12 rep cap) If you hit 12 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.
GOAL: do not drop reps! If your rep goal is set at 8 P-Up (as determined in round 1), you want to hit 8 reps of P-Up in rounds 2, 3, 4, and 5.
WOD 2 - Teams of 2:
10 Rounds For Time alternating duties w/ partner and rotating thru movements:
a) 9 Deadlift (c: 225/155, p: 185/155, f: 155/105)
b) 11 Burpee
a) 20 cal Row
b)14 (7 ea.) 1-Arm KB Sots Press (c: 53/35, p: 44/26, f: 35/18 (mod: lighter DB))
ALTERNATING/ ROTATING DUTIES: P1 does 9 Deadlift while P2 does 11 Burpees, then P1 Rows 20 cal, while P2 does 14 Sots Press (= 1 round). Then P2 does 9 Deadlift while P1 does 11 Burpees, then P2 Rows 20 cal, while P1 does 14 Sots Press (= 2 rounds), etc.
In other words, each partner will complete 5 rounds of the “a” movements and 5 rounds of the “b” movements (alternating rounds of a’s with rounds of b’s).
ADDITIONAL RULES: 1)) Each round’s movements must be competed in the order in which they are written. (DL’s and Burpees must be completed first; then move onto Row and Sots.) Do not begin the Sots Presses until the DL’s and Burpees are completed. 2) Do not start any subsequent rounds until all assigned reps for all movements have been completed for the previous round.
In other words, wait for your partner to finish before you move onto the next movement or the next round.