Thursday October 19, 2017

14
Feb
Written by admin

CFT Standard Group Warm-up plus Max Double-Unders in 2 Minutes

WOD:

PART 1 :

"THE BREAKUP"

With a running clock BOTH partners simultaneously complete:

1st minute: 1 Push Press (125# / 85#) 1 Burpee

2nd Minute: 2 Push Presses (125# / 85#) 2 Burpees

Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails.

Post Score in Points: (eg. Partner #1 fails at 7 full rounds + 8 PP + 3 Burpees then the score is : [7 rounds (56 points) + 8 push presses + 3 burpees = 67 points])

 REST EXACTLY 10 MINUTES

 PART 2 :

"THE MAKEUP"

Part A: 6 Rounds for Time:

5 Squat Cleans (125# / 85#) 10 Pull-ups 200m Row

Partners will alternate rounds (eg. one does round while other rests + L-sits.... see below)

Part B: Resting partner will have one attempt to max L-sit (for time) during EACH rest period.

This will be done by placing both hands on 45# bumper  plates and lifting feet off the floor with locked knees. TOTAL (of all six rounds) L-sit time for both partners will be DEDUCTED from the overall time in Part A to determine the final score.

   
1970-01-01

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