TGIS… Thank Goodness it’s Saturday! And guess what that means??? It is time for a partner workout. Come on down and have some fun with Turts version of one of the benchmark wods.
Just a reminder that the Foundation Seminar is on Sunday from 9:00am – 11:30am.
We will be hosting an OPEN GYM and a redo of WOD 11.4 in the afternoon. Time is TBA!
Don’t forget to enter your scores ASAP so that they can be validated.
Thanks!
Today’s Workout:
Buy-in: 3 rounds – 15 kbs, 10 double crunch, 5 pvc ohs
- Then, get a partner, make a name – Air Force theme!
WOD: “Partner Snatching Jackie”
Here we go gang, another team re-take on a classic WOD. Work together to get this one crushed!
In relay fashion, each member of your team will complete:
- 2 x 500m row
- 2 x 25 power snatches (55/75) – NOT floor to overhead
- 2 x 15 pullups
- Person 1 will do 500m row then person 2, then back to person 1 and so on
- 1 erg, 1 bar
Zone 3 – scale weight of snatches to 45/65
Zone 2 – scale weight of snatches as needed, assisted pull-ups, consider scaling # of reps
Zone 1 – scale as needed
Cash-Out: Handstand pushup or handstand practice (30 reps or 3 min accumulated)
for anyone still to do the games wod for the week and thinking hard about that muscle up…. some dude has gone through the scores already posted and figured out that getting one muscle up bumps up guys from being in the 42nd percentile to the 55th and girls from the 70th to the 90th. http://xfit2011.blogspot.com/2011/04/whats-muscle-up-worth.html