warm up
40 double unders
pvc x 12:
- pass thrus
- push press
- front squat
2rnds of:
- ghd sit ups x 5
- kb swing @ 16kg x 5
workout
2-person team workout
accumulate 2000m on a run (between you and partner)
accumulate 5000# on push press (you go i go)
accumulate 5000# front squat (ygig)
300 abmat sit ups (ygig)
200 push ups (ygig)
100 pull ups (ygig)
caleb/dr j - 25:44
ReplyDeleteone-2/adam - 39:00
grim/steve d - 24:44
eddy/andy - 33:40
scott/tyler - 39:20
patrick/beegees - 26:48
athena/kristen - 40:25
during the 2000m run, when one partner is running the other is at a standing rest w/ a load overhead. split up the distance accordingly between you and your partner.
on accumulating the 5000#, decide on a weight/load to use and divide that into 5000# to find how many reps to perform. for example, at 135# for either the push press or front squat, you would perform 37 reps total between you and your partner (one person doing 18 and the other 19 as an example).
during the bodyweight movements, split up the reps accordingly with one partner working at a time.
if you don't have a partner, cut the run and reps in half...good luck with going solo on this one.
for women, you have the option of scaling the run and scaling the load to 3000# as well as the reps on the bodyweight movements.
Took a day off. Will make this one up tomorrow. I am sure it's going to take a while though. :-)
ReplyDeleteHappy Easter!
Whats up guys? I had to take a little time off due to some back pain. The other guys continued the WODs but I didnt get the information to post it.
ReplyDeleteFleming/ D-Nasty - 39:12 male/female RX'd
Eric W./ Robert L. - 33:16