Partner Max Rounds + Mobility Class

Jan 30th, 2018

Category: CrossFit

Partner Max Rounds + Mobility Class

Ashley

Box Announcement:
Every Tuesday we host the Mobility Class  @ 7:00pm in Southie Green led by DPT Coach Matt Martinez. This is a great opportunity to learn self massage and stretching techniques to help reduce soreness and improve performance. Taking this class does NOT count toward your membership. Come check it out!

Warm-up
Partner Up!
P1 – 21 Air Squats
15/12 Cals on Rower
9 Burpees over Rower
P2 – Plank Hold
Switch

Mobility/Stability
Glute Rolling
2×10
Bandy Side Steps Each Side
Bandy Good-mornings

Strength
Deadlift
3-3-3-3-3

Partner WOD
20 Minute AMRAP
For Max Rounds
21 Wallballs
15/12 Calories on the Rower
9 Burpees Over the Rower

*Coaches Note: Rounds should not take over 2 minutes. These are meant to be true sprints. Wall balls are designed to be unbroken. Partner rests 1:1

Level 2- 15-12/10-9
Level 1- 12-10/8- 6 – regular burpees
ADV – 30/20

Extra Work
10 Min AMRAP
15/10 cals ski
1 beg board ascent

*Coaches Note: Scale the pegboard to the green line, orange line or one valiant attempt at a few holes if need be.

DISCUSSION 5 Comments

  1. Trevor 01/31/2018 at 1:28 am

    DL: 335
    WOD with Scott: 10+28 Rx

    Juuuuust barely averaged under 2 min/rd.
    That was tough.

  2. B. Campbell 01/30/2018 at 5:47 pm

    Deadlift: 435×3
    Wod: 10+31 Adv with K. Seaman
    Extra: 6+10 Rx

  3. Ben 01/30/2018 at 3:28 pm

    Deadlift: 345 – 405
    WOD: 9 + 21 ADV w/ Marc

  4. JT 01/30/2018 at 1:09 pm

    WOD: 9+5 Rx with Matty “I’m too cool for the blog” Ice
    Really tough to keep to 2 minutes per round but a good goal/marker. We were consistently around 2:10-2:15

  5. Sean Flannery 01/30/2018 at 11:55 am

    Strength: 308,330,360,364,374
    WOD: 6 rds solo
    Extra: 10 min amrap
    10 cal bike, 20s battle rope, 10s hold at the top of ring pullup (7rds)