Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Saturday, September 28, 2019

TT WOD – Partner:

In partners for time complete:

50 Synchronized Kettlebell Swings – 1.5/1.0 pood
3:00 Synchronized L-sit hold
* For each break in your set, perform 15 Synchronized KB Sumo Deadlift High Pulls
50 Synchronized KB Box Step Overs (waterfall style over single box, choose box height)
3:00 Synchronized KB Overhead hold
* For each break in your set, perform 15 synchronized push-ups
50 Synchronized Medicine Ball Squat Clean and Shoulder to Overhead – 20#/14#
3:00 Synchronized Medicine Ball Wall Sit
* For each break in your set, perform 15 synchronized medicine ball switch lunges
50 Wallball Partner Tosses Over the Rig
3:00 Synchronized Handstand Hold
* For each break in your set perform 15 synchronized ring rows

WOD:

Alternating Every Minute on the Minute (EMOM) complete:

5 Clean and Jerk – 135#/95#
5 Bar Muscle-ups, after 6:00 add one rep to each
6 Clean and Jerk
6 Bar Muscle-ups, after 12:00 add one rep to each
7 Clean and Jerk
7 Bar Muscle-ups, after 18:00 add one rep to each set, etc……..

 

Coach’s notes:

Post time to complete partner WOD plus notes and penalties and rounds and reps complete for WOD to comments.

WOD Leaderboard

Comments: 2

Did this with Derek and Kimmer at 11am. Didn’t make it too far on this one today. Finished the MU in the 7th minute round (so made it through one round at 6 reps). 31 MU and 31 C&J total. I started the first round at 135#, then went to 125# (I had my bar loaded kinda funny). Might have been smarter to go even lighter. Fun to do it with friends!


Team wod

36:42 mins

Teamed up with Jason: had to scale the L-sits with h-sits but everything else was Rx.

WOD
Rx: 6 MU into the 1st round of 7

Total of 13 mins, and 49 reps.

Thanks Kim and Jeff.


Log in to comment