Travelling today. Did the WOD at Usine Crossfit in Montreal.
WARM
1.5k run (from hotel to box :-)
3 rounds
{
5 bear complex 45#
10 lunges
15 "beats" (bar hang, swing head through, like kipping warmup)
200m row
}
MAIN
A. Partner WOD. 4 sets of 4 min each, no rest between. One partner works while other rests/holds. Score = Total reps
- Max cal airdyne (we did stints of 1 min each, alternating)
I did 53, partner did 44, so total of 97
- Max pullups. Partner holds a hang while other works. Stop if either drops.
I did 24, partner did 20, so total of 44
- Max front rack lunges. Rx was 135 but we went 95#. 10 burpees if bar touches ground
20 each, so total of 40 reps
- Max push press. Rx was 115# but we did 95#. 30 DUs if bar touches the ground
I did 18, partner did 16, so total of 34.
Overall score = 97+44+40+34 = 215
4 min rest
B. Partner "Karen" (150 wallball, 20#, but sharing work between two people. 3 burpees for both partners at the start and top of each minute.
time: 8:47 (so 75 wallball and 24 burpees each)
I added:
C. HSHold practice (did 4 of them for 30s+)
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