2019-01-05 WOD

Partner WOD. Brought Alisa w me

WARM
std warmup
40 wallball passes
1k row

MAIN

A. 14 min AMRAP - swapping w partner
{
P1: 400m run
P2: AMRAP of
{
7 KB Deadlift 53#
7 burpee
7 T2B (was the Rx+ option)
}
}
finished 4 runs + 5 rounds

B. 14 min AMRAP - swapping w partner
{
P1: 25 cal airdyne
P2: AMRAP of
{
7 G2OH w plate 45#
7 russian twist w plate 25#
7 Goblet squat w plate 45#
}
}
finished 4 rounds on bike + 6 rounds

2019-01-01 New Years WOD

Groups of 4. Alisa joined us, and we partnered with another regular and another newbie, so 2 people scaled.

WARM
std warmup


MAIN

A. 25 min partner work, for cals (i), rotating based on pacekeeper:
{
i. AirDyne for cals - Aiming for total of 300(men) or 225 (women) - we hit 285 as a MMFF team.
ii. 25 KBS 35# - 20 KB SDHP 35# - 15 Goblet squat 35# - this is the pace keeper
iii. Rest
iv. Run 400m - aiming to hit 5 miles as a group - So 5 runs of 400m each over A & B..
}
3 full rounds each

B. 25 min partner work, for cals (i), rotating based on pacekeeper:
{
i. Row for meters - Aiming for total of 4500 total (probably hit it, but rower reset at one point)
ii. 20 Wallball 20# - 15 ball slams 20# - 10 medball situps-  this is the pace keeper
iii. Rest
iv. Run 400m - aiming to hit 5 miles as a group - So 5 runs of 400m each over A & B..
}
2 full rounds each, then run was done, then remaining 1.5 rounds with 2 people resting

2018-11-22 Thanksgiving WOD!

As usual, a big one for the holidays, and this time Alisa came with me.

WARM
std warmup

MAIN

Teams of 4. Rotate through as a team for both parts A and B

A. 25 min cap, goal of 300 cals on bike as goal, but we just kept going and finished out the 25 min
{
P1: Airdyne for cals (we 3 got 340 total)
P2: 2 rounds of
{
10 KBS 53#
10 Goblet Squat 53#
5 burpees
} <-- pace setter
P3: Rest
P4: Run 400m
}
got about 4 full rounds

5 min rest

B. 25 min cap, goal of 300 cals on bike as goal, but we just kept going and finished out the 25 min
{
P1: Row for distance (We got 4500m total)
P2: 2 rounds of
{
5 DBall Clean 100#
5 pullups
5 medball pushups
} <-- pace setter
P3: Rest
P4: Run 400m
}
got
3 rounds + 2 DBall cleans

2018-09-29 WOD

Saturday, partner wod, and I brought Alisa with me!

WARM
std warmup
2 min airdyne

MAIN

A. 5 rounds for time. 18 min cap
{
24 wallball 20#
12 box jump 24"
3 Cleans 135# (Rx was 155)
}
time: 14:00

5 min rest

B. 12 min emom
{
odd: Row for cals
even: pushups
}
Cals we got 100 between us, so ~17cal/round, of which I did 10-12, Alisa did 5-7.
Pushups I did 20 the first round, 18 the next 5 rounds (110 total).