Main – CrossFit
Fun Warm-up 1 (No Measure)
Samson Stretch 1/2
Inch Worm 1/2
Burpee Broad Jump
25 Jumping Jacks
1,2,3,4,5 Wide Feet Pushups
Shoulder Complex (start around 70% of 1RM press.)
5 sets of
5 Push Press
8 Push Jerk
no dropping during the reps
Start light and work up to a supposed max, use 1 X 1 to measure the heaviest set of the complex
Another Partner WOD – we are gearing up for a week of all TEAM work. Also, Heroes and Villains Competition is November 8th. FOUR person teams. Scaled competitors and RX.
Partner Row/KB (Time)
Each Team Member (teams of 2) must accomplish 3 rounds (any order) of rowing.
Partner A – Row 360/300 (Male/Female)
Partner B – Holding a Kettlebell in either the overhead, or front rack position at all times, never goes below rack, or rowing must stop while Partner B does 3 burpees. (53#/35#)
In addition, Partner B must do 14 Thrusters during this time, 7 per arm. Do them as slow, or as fast as you like.
RX + = TWO kettlebells, thus 14 bilateral thrusters.
20 Hollow Rocks, 18 Superman, 16 Hollow Rocks, 14 Superman, 12 Hollow Rocks, 10 Superman.