One class only today at 0900. Regular schedule resumes Saturday.
“Black Friday”
Partner WOD
20 Squat Clean and Jerks (175/113)
40 Handstand Push-ups
600m Run (partner A only)*
80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′
200 Double Unders
80 Wall-Ball Sit-up Throws (20/16/14) @ 5m
600m Run (partner B only)*
40 Kettlebell Swings (72/53)
20 Deadlifts (325/213)
For Time (actual and adjusted)
Compare to Friday, 29 November 2024
*Special instructions:
- Only one partner works at a time, except during the run/burpee portions.
- When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.
- WB Volleyball Tosses consist of partners facing off on either side of an 8′ target. Partner A performs a WB shot, throwing the ball over the target, and Partner B catches, performs a WB shot, and returns the ball over the target. Each throw is one rep. If the ball doesn’t make it over, the rep does not count. If the ball is dropped, both partners perform 5 penalty burpees.
- (Male/Co-ed/Female) Rx WB weights.
- Adjusted time equals actual time minus the value of burpees (1 burpee = 1 second off).
Post results and experiences in the comments
30:20 adv RX partner Lexie
77 burpees
Adjusted time: 29:03
Singles on c&j
5s on HSPU (I had to break up 3/2 on mine. Lexi did 5 unbroken each rd)
25s on DBL unders
10s on KB swing
2s on DL
Beat last year by like 6 mins!
Partnered with Anniee!
30:20 RX
77 burpees
29:03 adjusted time!
Beat last year’s time by about six minutes
25:37 Rx actual with Coach
88 burpees
24:09 adjusted time
We both did strict handstand push-ups and did sets of 4s. Happy with this time as it’s only just over a minute slower from last year when we did kipping handstand pushups. Slowly getting rid of our kipping handstand pushups. 💪🏼