Tuesday, March 26, 2013

Wednesday 130327 Partner WOD

Roughly 15 minutes of movement for each partner today.  Obviously a big variety of activities- to get the blood flowing and allow for a good post-WOD stretch session.  Arrive on time as we will get moving right way in each class.  A short overview of the movements... and then GO!  This is NOT for max rounds or to see who can finish first.  It is our CFGames Open Wednesday standard type of wod to get ready for tomorrow's 13.4!  Have fun.
Matthias has fun at CrossFit Kids bowling
**Yoga class at 11:15am today.  Please bring 2-3 towels with you to use for this class**

Wednesday's WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.
With a partner, in work/rest intervals, work through the following movements in any order for a total of 30 minutes:
750m row (one partner rows part of the 750m, the other sets up equipment for the next movement- then the other switch places and finishes the remaining amount of 750m)
800m run
10x10m sled push (any desired weight, take turns after each 10m push)
50 box jumps (24/20")
50 push ups
50 mountain climbers (single count)
50 overhead squats with PVC
50 abmat sit ups
5x10 burpees (each partner does 5 burpees then rests as other partner does 5 reps)
50 Kettlebell swings (24/18kg- deadlifts for newcomers)
50 partner air squats
50 GHD hip extensions (or supermans)
50 push presses (empty barbell)
Yes, you split the work for each listed activity between partners, changes places as needed
Partners can scale the weight or movement of each activity

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