Wednesday the 15th

dbcf

I.

(a) If you will participate in the Contra Coast Partner Throw-down (May 3rd):

Warm up (12 minutes) and go 3 attempts (12 minute limit) at your expected Oly event (C&J OR Snatch, not both)

(b) if you will not  participate in the Contra Coast Partner Throw-down (May 3rd):

Warm up (12 minutes) and go 3 attempts (with 1 minute breaks in between each split) of 400m (outside) run.

II.

TEAM WOD

Two person team, both members do all the reps of each set of exercise at the same time.  If one member (a) finishes the set of exercise before the other member (b); the member who finishes first (a) waits until the other (b) finishes that set; then they move on together to the next set of movement/exercise. IF the exercise states “together” then the team is only required to add up cumulatively to the stated reps and/or distance.  

AMRAP (in 36 minutes)

10 HR Push-ups

10 Sit-ups

10 Box Jumps (24/20″)

10 Evil Wheels

100m Farmer’s Carry (two 70#/53#kb)

10 G 2 O (135/95#)

10 V-ups

10 Wall Balls (20/14#)

10 Hack Squats (135/95#)

100m Farmer’s Carry (two 70#/53#kb)

10 Alt. KB Snatch (53/35#)

10 K2E

10 Air Squats

10 Wall Climbs (together)

100m Farmer’s Carry (two 70#/53#kb)

***

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Filed under amrap, benchmark, chipper, crossfit, dry run, Olympic Weightlifting, strength & conditioning, Team WOD, WOD

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