BenchmarkWOD: “Patilac” – CFS

Nov 18th, 2017

Category: CrossFit

BenchmarkWOD: “Patilac” – CFS



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Warm-up
Partner up – 1x through
A: Row 250m
B: ski 250m/200m run – then switch

WOD 1 (15 minute cap)
“Patilac”
40/30 Chest to Bar Pull-ups
75 Double Unders
50/40 Calorie Row
75 Double Unders
40/30 Toes to Bar

*If you are too sore from the pull-ups yesterday, complete 40/30 push-ups in place of the pull-ups

WOD 2
1000m Ski Erg or Row
30 Back Squats (185,125)
1000m Ski Erg or Row

L3 – (135/95)
L2 – (115/80)
L1 – (65/35)

DISCUSSION 6 Comments

  1. Chad Kucera 11/20/2017 at 3:29 pm

    1) Wod 2: 11:19 Rx
    2) Patilac: 14:47 Rx

  2. Jen Merinder 11/20/2017 at 3:02 pm

    Patilac: 8:20 RX
    WOD 2: 11:57 RX

  3. Kurt 11/18/2017 at 6:47 pm

    Patilac: 15:14 Rx (completed second)
    WOD 2: 11:15 @155#

  4. Trevor 11/18/2017 at 3:55 pm

    Did the squat one first.

    11:00 w/ bike and 135

    Patilac: 10:16 rx

  5. Jason Barrow 11/18/2017 at 3:04 pm

    Patilac:
    11/14/16: 12:27 Rx
    11/18/17: 10:17 Rx

    WOD2: 12:37 Rx (row)
    I found cleaning the barbell to be so hard that I didn’t want to have to do it twice and didn’t want to put it down. This resulted in the tempo of 30 heavy single attempts.

  6. Brian Campbell 11/18/2017 at 1:03 pm

    Patilac: 8:03 Rx (pr)
    Wod 2: 10:52 Rx