Announcements
Valentine’s Partner Wod Saturday
2/15 8:45 WOD
Clamtown CF – Location – WOD
General Warm-up (No Measure)
1 set:
With a partner and a medball:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
250212 (Time)
– RX –
For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
(suggested total weight held 60/70lbs)
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For time with a partner:
200-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
(suggested total weight held 30/50lbs)
– MASTERS 55+ –
Same as Rx’d
Goal: 17-25 minutes
HARD CAP: 25 minutes
Skill Work – RIng Muscle Ups (Checkmark)
Spend 10 minutes working any of the following progressions:
Kipping Ring Muscle Ups
Strict Ring Muscle Ups
Banded Ring Muscle Ups
Low Ring Transitions
Stretching (Checkmark)
1 set:
1:30 couch stretch/leg
– AT-HOME – (Time)
For time with a partner:
5,000-m run
– One partner works at a time.
– Non-working partner must bear hug or hold an object on the front side of the body.
