Friday, Dec. 27, 2013

Saturday’s simultaneous star jump wasn’t one of our best. #justbeinghonest #fail

122713 WOD

A. Two rounds FT in teams of two

Partner 1: 50 double-unders

Partner 2: Front plank hold

Switching; if plank drops before doubles finish, both must do 5 burpees before restarting.

Both: Run 100 meters

(Teammates must each complete doubles before run; one round = one run after doubles / planks from each)

B. Deadlift – Wendler week 4; month 3 [ DELOAD ]

40% x 5

50% x 5

60% x 5

C. In 2:30

Run 200 meters

10 toes-to-bar

5 power cleans (135/95)

ME burpees to 6″ above reach (find a spot on the Infinity Rig that measures approximately 6″ higher than the tip of your middle finger when standing straight, arms, knees and hips extended. You must touch this spot with each burpee. You can also set up rings on the pull-up spot in the door or hanging from the ceiling).

Four rounds, resting 1:00 between each. Score is total burpees.

>> On-Ramp

In 2:30

Run 200 meters

10 sit-ups

5 power cleans with dumbbells

ME burpees

Three rounds, resting 1:00 between each. Score is total burpees.