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Lifting Ourselves and One Another

Friday, December 20, 2019

WOD:

A1.  Rope Climb – 3 reps (unbroken) X 5 sets, rest 90-120s

Notes: Must descend to under 5 feet without touching floor. 

A2.  Wallball Push Press – 20 reps (unbroken) X 5 sets, rest 90-120s

A3.  Row – 250m X 5 sets, rest 90-120s

 

Christmas Partner WOD:

In partners complete for time:

150 Switch Lunges (total) while your partner holds a bar in a rack – 135# for all, gals front rack, guys overhead, then

125 Double Unders (each) while your partner holds a front plank, then

100 Sit-ups (total), while your partner holds a V-sit, then

75 Cal Row (total) while your partner hangs from the bar, then

50 Synchro Toes to Bar, then 

50 Synchro Burpees to Bar

Coach’s notes:

Post results for each set in WOD and time to complete Christmas Partner WOD to comments.

WOD Leaderboard

Comments: 1

A1 – completed 3 in first 2 rounds then just 2 in the last 3 rounds
A2 – 20# to 9′, 20# to 10′ twice, 25# and 30# to 10′
A3 – 47.5, 48.5, 49.9, 49.4 and 48.5
Thanks Derek M.


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