Warm up:
400m Indian run
10 partner med ball cleans
10 partner WBS
10 partner WB sit ups
WOD:
In teams of 2 complete as many reps as possible:
A. 5 minute AMRAP WBS 20/14
B. 5 minute AMRAP SDHP 95/65
C. 5 minute AMRAP box jumps 24/20
D. 5 minute AMRAP hand release push ups
*only one person works at a time, no rest between AMRAPs*
Powerlifting:
A1. 3 x 5 bench press @ 88% 1RM, rest 3 minutes
A2. 3 x 5 clean @ 88% 1RM, rest 3 minutes
B1. 3 x 10 reverse hypers, rest 30 seconds
B2. 3 x 15 GHD sit ups, rest 30 seconds
MISTY!! Awesome concentration!
Lol… Worst picture ever! However… After sprinting in those sweat pants my face reflected my feeling of death!
Enjoyed being Misty’s workout partner today. Girl can throw down some SDHP and box jumps!
Enjoyed beeing Misty’s workout partner today – the girl can throw down some SDHPs and Box Jumps!
Great partner wod today! Wendy rocks! Love it when a wod is better than it appears. How often does that happen?never! Thx mandee..fun morning.
Agree with Fleming! Great partner WOD! It was a fun morning! Thanks to Mandee for the coaching!
Have a great Friday CFHSV!
This was my first partner workout and I definitely enjoyed it. Thanks to Mac for carrying me through it.
I don’t have the individual numbers in front of me, but I think our total was 489.
Partnered with Scotty Rauer
Total 577
0600 All-star squad
Shout out to my young friend Ben in the above pic. Trained with him this morning. He is the only one from the HSV High Baseball team to stick with it. Not many high school guys come in at 0600 before class and get after it. You old farts take care of him. He is one of us. PP
Home Gym
3 rounds:
1000m row
15 deadlift @ 225lbs
=20:57
low back burner. Back at the gym next week.
Super fun WOD today! Thank God for Tim and his wall ball shots because he carried us!! Wish we could do a partner WOD every day!
564 rx with Adam
Strong work with Adam today. Nice team WOD!