Saturday PM-Done at 3pm
3 rounds for time;
station 1: row 300m + 15 burpees
station 2: 25 wall ball + 25 kb swing
station 3: 30 box jumps 20/16 + 30 db push press 30/20 per hand
Player 1&2 start at station 1. Player 1 performs 300m row while player
2 completes 15 burpees.
Player 3&4 start at station 2. Player 3 performs 25 wall ball while
player 4 completes 20 pull-ups
Player 5&6 start at station 3. Player 5 performs 30 box jumps, while
player 6 completes 30 push press.
When each player has completed their task, they take a knee. When all
6 players are kneeling, you can rotate to the next station. P1&2 got
to station 2. P3&4 go to station 3. And P5&6 go to station1.
When each team of 2 has been at each station 3 times, the workout is over.
It is up to the team of 2 to decide who goes to which part of each
station, but they cannot divide the work (e.g. each do 15 box jumps
and 15 push press at station 3). It is not mandatory that every team
member do each task once.
Teams were Nic&Yacine, Jodi&Rich and Mich&PhantomBrad.
ReplyDeleteTime was 12:27. Row and Push Press seemed to hold things up
I wasn't feeling this one either today, maybe I'm having an off day.
ReplyDeleteShoulders were burning on the 2nd set of push press especially after KB swings.
hey guys. great work so far. I'm really choked that I can't be there this weekend....
ReplyDeleteso I'm in Seattle and the cert is AWESOME so far! CFK is gonna be sick!
I have modified the wods i'm supposed to do due to lack of equipment.
Friday I did a wod with Pascal. We did 10 rounds of 300m run and 10 burpees. This CRUSHED me as I am suffering from a huge bakers cyst in the back of my knee making running very tough. I fought through it though in about 26 min or so.
Tonight I did a heavy 1RM back squat at 255# followed by a metcon. 3 rounds of 250m row and 15 pullups. did it in 4:28.
just got back from drinking a couple of whiskeys with Pascal and all is good!
see you guys soon. miss you all!
Since phantom Brad was my partner, I let him do all the wall balls and push presses. Even though rowing is good for me, 300m was slower than 15 burpees so I switched after round 1 and I let phantom Brad do the last 2 rows.
ReplyDeleteLooking forward to having the real Brad back.