Friyay Partner WOD

Jan 26th, 2018

Category: CrossFit

Friyay Partner WOD

Jen – working on her gymnastics skills

Warm-up
2 Rounds
1 min on/:30 off
1. Assault Bike
2. Burpee Weighted Step Up & Over
3. Wall Climbs

Accessory
Manmakers
8-6-4-2
Rest 1:1 With your partner.

*Coaches Note: Start challenging and end challenging. Ascend each set, where able. Starting weights below:

Rx (40’s/30’s)
L2 (30’s/20’s)
L1’s (20’s/10’s)
ADV (50’s, 40’s)

Partner WOD
60 Power Cleans (135,95)
60/50 Calorie Bike
60 Burpee Weighted step-up and over (50,35)
60/50 Calorie Bike
60 Handstand Push-ups

Level 3- 40 Handstand Push-ups
Level 2- 115,75 20 Handstand Push-ups or 60 Chest to deck push-ups
Level 1- 95,45, 40 chest to deck push-ups
ADV- Use Kettlebells

Extra Work
500m Row for time
Rest 5 minutes
500m Ski for time
Rest 5 minutes
400m Air Runner Sprint for Time

DISCUSSION 4 Comments

  1. Kurt 01/28/2018 at 6:53 pm

    MM: 35-45
    WOD: 26:11 w/ Joe (115# PC, 40# DB, kipping HSPU)

  2. Sean Flannery 01/27/2018 at 11:13 am

    MM: up to 71.5
    WOD: 17:37 Adv solo, 1/2 reps, rest 1:1, 1.5 pood kb’s

  3. Chad Kucera 01/27/2018 at 3:34 am

    Manmakers: 40-70
    WOD: 22:52 Rx (solo – 1/2 reps)

  4. Alec 01/26/2018 at 4:17 pm

    Up to 70s on the manmakers, 27:59Rx with Jason. Subbed 75 cals on ski erg for 1st bike. Slow HSPU!

    Happy Friday!