Bring A Friend Double Workout!

Jul 19th, 2018

Category: CrossFit

Bring A Friend Double Workout!

#TBT – Coach Zach’s EPIC Member of the Month Photo (2016)

Warm-up
Partner Up!
P1- Row 250/200m
P2- Plank Hold
Switch
P1- Row 250/200m
P2- Wall sit
Switch

Strength
EMOM10
2 Box Squats

Bring a Friend WOD 1
15 Minute AMRAP
250M Row
5 Shoulder to Overhead (135,95)
10 Wallballs

Level 2- 115,75
Level 1- 95,50
Beginner Friends- (75,35)
ADV- 165,110; 30/20lb Wallball

One person works at a time- Earn your rest!
Score=Total Reps

Rest 2 Minutes

WOD 2
100 Sit-ups for time. One person works while the other rests.

ADV – No resting, partner holds a plank

4:45 Conditioning WOD
Every 4 Minutes for 20 Minutes
500m Row

Rest 5 Minutes

Every 3 Minutes for 15 Minutes
0.6 Mile Bike

Report fastest and slowest splits. It should start at a 90- 95% pace. Do not crush yourself on the first sprint!

DISCUSSION 6 Comments

  1. Ryan Gould 07/20/2018 at 1:26 am

    WOD1: 7+255 Rx w/ Becca

    WOD2: 3:15 Rx w/ Becca

    *our communication was outstanding on the first WOD…the second WOD

    Gone for the next week and a half. Time to hike the desert!

  2. Jason Barrow 07/20/2018 at 1:06 am

    I asked Trev if he wanted to partner up but he only does weirdo stuff by himself now, so I got stuck with Jill.

    WOD1: 9+10 Rx with Jill
    Jill demanded we take a team photo, so I took one:
    https://image.ibb.co/c6xxEJ/jillsucksdotcom.png

    WOD2:
    It’s always very difficult to get Jill to do an ab workout, but I was able to convince her to throwdown on 100 unbroken sit-ups instead of splitting reps. Absolutely destroyed her, thus why she needs to work core more.

  3. Trevor 07/19/2018 at 11:16 pm

    Hang Sq Clean
    4×3 @155
    3×2 @175
    4×1 @185
    Power Clean
    5×3 @185
    Curls
    4×6 @35
    Seated Single DB Press
    5×5 @40
    GHD
    4×10
    Cooldown: eat hamburgers.

  4. Brian Campbell 07/19/2018 at 9:20 pm

    1.) 21-15-9:
    -Thrusters (135/95)
    -Pegboards (3-2-1)
    5:33 Rx

    2.) Class Wod w/Sacco: 9+250 Adv

  5. Daniela Bitto 07/19/2018 at 12:04 am

    Zach for President!!