Friday, July 29th 2016

LET’S DO A THREESOME!

Get your mind out of the gutter people… we mean teams of THREE for this week’s Partner WOD!  Yep, we are super sizing our Partner WOD into teams of three!  We’ve got a great WOD planned so grab a friend or make a new one here and get your sweat on.  The weather looks much cooler tomorrow and the rain should be wrapped by the morning. And on a housekeeping note, WEAR LONG SOCKS if you continue to get rope burns.  Or ask us how and we’ll show you the descent WITHOUT the rope on your shins.

STRENGTH WOD

In Teams of 3 (switch on and off however you want)

0-12 minutes

1 Person Climbing the Rope

1 Person Rowing for Cals

1 Person Resting

12-24

1 Mile Team Run (Team must stay together by all doing shifts carrying a 10b med ball)

24-36

1 Person KB Swings

1 Person Sit ups

1 Person Rest

Score each section separately

Station 1 Total Reps

Station 2 Total Time

Station 3 Total Reps

Fitness 35/26/10lb ball

RX 53/35/10lb ball

Coach’s Tip:  Rest is included in the first and third “mini WOD”, but for the second one, the rest comes after the run.  So, if you think it will take more than 10 – 11 minutes to run that mile, PLEASE SCALE YOUR DISTANCE!  We have plenty of run options!

 

Coach John keeping a watchful eye on William during the Snatch EMOM this week…

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