01.01.2017 FLASH WOD

CrossFit Silos – CrossFit

Warm-up

Lava Walk Warmup- Teams of 3 (No Measure)


Losers do 10 burpees

Metcon


2017 Party Kegs have arrived!

2017 Party Keg Partner WOD (5 Rounds for reps)

With a 30 minute running clock rotate through the 5 stations below in teams of 2 and perform the following:

Station 1: Two- 2 min AMRAPs

P1: Max Row in Calories in 2 mins then switch places with P2 (1 cal = 1 rep)

P2: Party Keg Burpee to Row MAX REPS in 2 mins then switch with P1 (1 burpee+1 row = 1 rep)

1 min rest to record reps for both movements and switch positions

Station 2: One- 4 min ARMAP

P1/P2: Max REPS of Party Keg Hang Clean & Overhead Press (break up work anyway)

1 min rest to record reps for single movement

Station 3: Two- 2 min AMRAPs

P1: Max Rep Party Keg Bear Carry in 2 mins then switch places with P2 (every 25ft = 1 rep)

P2: MAX Calorie Assault Bike (NO ARMS) in 2 mins (1 cal = 1 rep)

1 min rest to record reps for both movements and switch positions

Station 4: One- 4 min AMRAP

P1/P2: Burpee over Party Keg switch off as often as you need for full 4 mins

1 min rest to record combined reps for single movement

Station 5: Two- 2 min AMRAPs

P1: Max Rep Party Keg Ground to Left/Right Shoulder in 2 mins then switch places with P2

P2: Max Row in Meters in 2 mins then switch with P1 (1 meter = 1 rep)

1 min rest to record reps for both movements and switch positions
Scoring Note- Round 1 should be recorded as Station 1, Round 2 as Station 2. Make sure to keep reps per station and record as max reps per round.

Leave a Reply

*

captcha

Please enter the CAPTCHA text