Tuesday 18 February 2020

“Murder by Wallballs, Death by Burpees redux”
Partners switch movements from week 1.
so if in week 1 you did burpees… this week you do wallballs and vice versa
In this partner WOD, Partner 1 will be executing a CrossFit favorite: Death by Burpees.
In Minute 1, Partner 1 completes 1 burpee.
In Minute 2, Partner 1 completes 2 burpees.
In Minute 3, Partner 1 completes 3 burpees.
Partner 1 continues until they cannot complete the required burpee amount in one minute.
MEANWHILE, every time Partner 1 finishes their rep per minute, Partner 2 will then take over to complete as many wallballs as possible to finish out the minute.
The WOD ends when Partner 1 terminates the Death by Burpees portion of the WOD.
The score format reported to us should be as follows:
Partner 1 (Amanda) – 6 rounds + 7 burpees
Partner 2 (Annie) – 140 total wallballs
Use Open standards for both movements! This means the burpees may be stepped/walked out and in OR jumped out and in. Wallballs must break 90 degrees at the bottom of the squat. Male wallball weights are 20#, 14# if scaling. Female wallball weights are 14#, 10 # if scaling. Male wallball target is 10′, and female wallball target is 9′. *PARTNER 2 MAY NOT PICK UP THE WALLBALL AND BEGIN THEIR WALLBALLS UNTIL PARTNER 1 HAS FINISHED THEIR BURPEES.*
For convenience, have Partner 1 count and tally the wallballs for Partner 2 at the beginning, as Partner 2 will not have much time to keep their score.

Friday 14 February 2014

Work Out: 

8-10-12 reps, for time of:
Bike Calorie
Dumbbell Push Press, 50/35 lbs
GHD Sit-up

Rest 3 mins before part 2…

12-10-8 reps, for time of:
Bike Calorie
Dumbbell Push Press, 50/35 lbs
GHD Sit-up

Wednesday 12 February 2020

Work Out: 
Every 3 mins for 30 mins:
Squat Clean + 2 Front Squat

Compare to 09.18.2019.

Super Fitness Robot time / rounds:
70% or higher of 1RM squat clean.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
55% or higher of 1RM squat clean.