Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Parter Bar Mile” – perform all movements with a bar (65/45#): 400m run, 50 back squats, 50 front squats, 50 overhead squats, 400m run, 50 shoulder presses, 50 push presses, 50 push jerks, 400m run, 50 hang power cleans, 50 hang power snatches, 400m run
- Clean 1-1-1-1-1-1-1 then 5 legless rope climbs NFT
- Complete 10 rounds for time of 3 deadlifts (315/205#), 6 ring dips, 9 toes to bar
- Back Squat (5 second pause) 2-2-2-2-2-2 then tabata box jumps (32/24″)
- For time complete: 500m row, 21-15-9 burpees and Russian twists (25/15#), 200m shuttle run
- Complete 3 rounds for time of 40 double unders, 20 pistols, 40 double unders, 5 shoulder to overheads (205/125#)
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Anyone for the partner bar mile tonight?
Bench press 6pm – followed by something else above
Checking in from CrossFit OTG (Egg Harbor Township, NJ):
Partner WOD
“Bountiful”
100 deadlifts 225/115#
100 T2B
100 push press 115/65#
600 single unders
Only 1 person works at a time and must keep sets to no more than 10 (except for SUs).
David and I worked together and completed this chipper in 21:22.
Hey Big Jen,
Thought you’d get a kick out of this. I downloaded “House Tabata” from iTunes and just did three rounds of Tabata Tempo Runs (ran 20 seconds at just under a sprint, then recovered for 10 seconds, repeat). Was so much fun, I allowed myself a 2 minute recovery after it was done, then hit replay. Thought of you the whole time! 🙂
Love it laurie and good job!