Due to the delay in the Crossfit Games Sectionals workouts being released, this week we’ll bring back the 6:30 class on Wednesday. So for all of you who were just sitting at home moping and eating junk food, here’s your chance to get your Wednesday WOD fix! Come on down and get movin’
Also, the week extension has given anyone who wants another shot at the first workout the opportunity to get one in. I would suggest that if you’ve already done the workout 2 or 3 times to maybe just train regularly and build towards the workouts to come. However if you’ve only hit it once or are absolutely convinced you can get a better score, come on down the Zone on Friday at 6:30pm. After that there will be no more opportunities to get another score on this WOD.
Doing it on Friday will give enough time (5 days) before the next WOD opportunity, which will be Wednesday (March 30th) at 630.
RSVP to the comments of this blog if you are going to try the workout again!
Buy-in: 3 rounds of – 5 inchworms, 10 dowel dislocates, 10 double crunch, 20 jumping jacks
WOD: “Partner Nurwor”
Choose a partner who is about the same level as yourself and prepare for some minutes of awesomeness. You may wish to give yourselves a team name – let’s make it a military theme in honor of our brothers and sisters serving our country both at home and abroad!
For time, you will each do 5 rounds of:
- 500m row
- 400m run
You will switch places when you both are done – i.e. partner 1 will start on the row, partner 2 on the run. When partner 2 returns from the run and partner 1 is done on the row, they switch places. Each partner must do 5 x 500m row and 5 x 400m run!
Zone 3 – scale to 4 rounds
Zone 2 – scale to 3 rounds or scale distance to 200m run/300m row
Zone 1 – scale as needed
Cash-Out: Squat bottom position hold (supported by pillar) – try and accumulate 3 min sitting deep in squat. Work with chunks of 20-30 seconds at a time