Friday, August 28th 2015
Friday is PARTNER WOD day! Get ready for a fun and challenging team workout. This will require a lot of communication for smooth transitions (so know that if you’re partner is shouting at you, its likely so you can hear them over the music — it is not YELLING!). And don’t kill yourself on the Max effort sit ups — if you will burn out too quickly you won’t be ready to grab that KB. So pace yourself as you partner does the KB carries (and be sure when you drop those KB’s you don’t do it any where near your partner on the ground). That would be very, very bad.
Here is a quick demo of the front rack KB carry we will be doing. Of course we’ll review it in class, but here’s a great video:
And one last reminder that Saturday we will only be having the 8a and 9a classes. Kid coverage will be provided for the 9a but there will be NO 10a or 11a classes.
PARTNER WOD
Alternate with a partner OTMEM for 14 minutes
Partner 1- Max Cals in 40 Seconds
Partner 2- 8 KB Swings + 8 Box Jumps
(then switch) (go for 14 min. total)
Score = Total Cals
Rest exactly 4 minutes
Alternate with a partner 10 min AMRAP
Partner 1- Max Sit ups
Partner 2- 25 M KB Front Rack Carry, 25 M KB Farmers Carry
(Switch when partner carrying the KBs gets done with 50 m)
Brandon and Chris experience the WOD ‘aftermath’ …
