WOD Blog

Sat, Nov 11 2017

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Most Recent Benchmark:
KAREN 12-28-20 on Dec 28, 2020 (21 days ago)
Metcon: 10 AM PARTNER WOD 11/11/17Warm Up: WARM UP 11/11/17Other Posted Results

10 AM PARTNER WOD 11/11/17


Metcon: Reps-Rx3+
In a team of 2 people perform

Max reps in 9 mins
Wallballs-10 reps (20#/10'-14#/9')
Burpee-10 reps
(As one partner works the other must hold barbell OH 95#/65#)
--REST 1 min--
Max Calories in 9 mins
Rower OR SDHP (95#/65#)
(As one partner works the other must hold DB pair at sides (55#/35#)
--REST 1 min--
Max reps in 9 mins
7-Box Jumps (24''/20'')
13-Push Ups
(As one partner works the other must hang from bar w MB between legs 20#/14#)


RULES: If partner moves from static holds, active partner must rest. Once partner picks up or switches reps resume.

GOAL: As a team collect over 450 reps

Rx: As written
Rx2: 14#/10'-10#/9', No MB between legs, 20''/16'' step ups allowed, 75#/55#
Rx3: See coach for individual MODWOD verison

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