60 cal row - Partner holds push up position
(at the top of every 10 cals complete 3HR push ups)
*must switch with rower partner if push up partner pauses for extended time during push up or fails the hold -
50 goblet squats 53/35 (must hold KB by handles only with KB inverted)
partner will use a Matador at low position and hold an L-sit w/ both legs straight out or 1 heel on floor and the other leg raised off ground. May not alternate legs during hold.
50 split jerks alternating legs 95/65, while partner holds a Handstand or Wall Climb hold
50 box jumps 30/24 (higher than your normal height) partner performs a front rack hold 95/65 (use same wt from split jerk)
*Must switch when holding partner fails to complete hold.
*Good Luck to the traveling Apexers this weekend.....LaRynn will be attending her Level 1 and Shanna is competing in the Winter Warmer! Did I miss anyone?
23 comments:
Great fight today with Julie...45# bar, Rx 1st round and adjusted row to 50 cal in 2nd round and reps to 35 for all other. Finished just under 30 minutes. Thanks Shanna and Angie for the push to finish!
28:47 Partnered with Dan H
- 35# kb
- 55# for Split Jerk and Holds
- 24" Box
The split jerks and handstand holds were crushing (physically and mentally) everything else seemed to move pretty well and the transitions were clean.
Partnered with Christine at 6am. This one made me dig deep. Happy when it was over. Great job Christine!! Feeling great now:)
29:something
~26# KB
~45# SJ and Holds
~20" Box
2nd round adjusted to 50 cal, and 35 for the others
Christine...it is so awesome to see how much you are improving. To think of where you were in the summer and where you are today is fantastic! Keep up the great work!!!! :)
Great job today, Michelle! The wall/split jerks were by far the worst part for me! I can't remember our time, but I know we went over..still glad we pushed through it though!
- 35# KB
- 50# bar
- 24" Box
Fun wod, love the am classes
Partnered with Nina 24:50
Rx
30" box
FUN Partner WOD with Erica. Great job girlfriend - you rock!!
24:14 Rx
Same to you Missy! Thanks for holding those handstands the whole time!!
24:14 Rx
Great partner WOD...way to box jump Cassandra!
35# KB
55# jerk
24" box
31:22
Great partner -Sarah!! This was fun!
# 35 kb
# 55 jerk/ hold
sarah- 24" box (box jump ninja!)
Lauren - 20" box
time-29:04
Teresa- 9:00 am, It's a social development lifestyle!!!
CAP 29 Box jumps, no row. Hold on that wall was killer and destroyed our time. Should have went a little lighter than 80# on the split jerk.
I had the excellent luck to be paired with Brynne - she's a great motivator and can hold on to the bodyweight/gymnastics stuff I can't ha. We started out with 53# on the jerk which was a mistake on my part; I was going to hold on to them for as long as possible and going back to wall killed every time so I pulled the bumpers off mid-round. Not my favorite :( Brynne is my hero for holding onto the box jumps!
22:36 33, 26 Kbs
Partnered with Kurt Stein. Rx time 29:05. Handstand holds sucked and is a weakness of mine.
Partnered with my girl Julia Gulia. 23:30 RX
Tough but FUN, love partner WODs
Partnered with Melissa!
25:36 I think...Rx. We did 60 reps of the jerks and the box jumps by accident .
GOOD LUCK SHANNA!
Partnered with Matt
28:16 Rx
The handstands and split jerks DESTROYED me! Thanks to Matt for pulling me through the first workout I ever contemplated quiting!
Good luck to Matt and LaRynn on their cert!
Did tonight's with Jess...we finished in 22:?? (Jess?) Rx first round and then Josh was kind enough to flip our box up to 30" for the second round..thanks Josh!
Thanks Jess for rowing most if those 60cals! Awesome work!
Good Luck LaRynn and Matt at your cert!! And good luck Shanna at the Winter Warmer!!
29:52 partnered with Colin.
80# bb, 44# kb.
This wod was a lot of fun, I partnered up with Zim we got
22:13
Rx 39"box... thanks a lot Josh!
Loved tonight's WOD with LaRynn...hey girl...sorry about the 60 reps>>>>:) That's what happens when you partner with a Masters...haha!! You rocked! RX and extra reps and we still had a great time!!
24:34 RX with Zack Brong. Handstand holds were killer for me. Awesome job tonight by everyone.
Yep what a fun workout with Shanna Banana. Rx'd at 23:30 with my girl Shanna Bandana. Good luck this weekend!
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