Wednesday the 13th

(13)

I.

(a) 3 x 7 GHR

(b) 3 x 7 Good Morning (light)

(c) 3 x 20 DUs

II.

3 x 7 Bench Press (increasing weight every set)

III.

1. Partner Wod (two person teams)

Partner A: 10 K2E +5 stand-ups(25/15#)

Partner A: Run 100m

Partner B: 10 K2E +5 stand-ups(25/15#)

Partner B: Run 100m

Partner A: 8 K2E +4 stand-ups(25/15#)

Partner A: Run 200m

Partner B: 8 K2E +4 stand-ups(25/15#)

Partner B: Run 200m

Partner A: 6 K2E +3 stand-ups(25/15#)

Partner A: Run 300m

Partner B: 6 K2E +3 stand-ups(25/15#)

Partner B: Run 300m

***  7 Minute rest***

2. Partner Wod (two person team)

Partner A:   10 KBS (70/53#) + 10 Mason Twists (20/14#)

Partner A: Farmer’s Carry  100m (pair 55/35#)

Partner B: 10 KBS (70/53#) + 10 Mason Twists (20/14#)

Partner B: Farmer’s Carry 100m (pair 55/35#)

Partner A: 12 KBS (70/53#) + 12 Mason Twists (20/14#)

Partner A: Farmer’s Carry 100m (pair 55/35#)

Partner B: 12 KBS (70/53#) + 12 Mason Twists (20/14#)

Partner B: Farmer’s Carry 100m (pair 55/35#)

Partner A: 14 KBS (70/53#) + 14 Mason Twists (20/14#)

Partner A: Farmer’s Carry 100m (pair 55/35#)

Partner B: 14 KBS (70/53#) + 14 Mason Twists (20/14#)

Partner B: Farmer’s Carry 100m (pair 55/35#)

***

 

 

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Filed under crossfit, fitness, Power Lifting, strength & conditioning, Team WOD

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