Thu, Mar 24, 2011

"Couples"
3 Rounds for Time
Row 250m
21 KB Swings @ 16kg

Rest 7 min

3 Rounds for Time
21 Wall Ball 8kg
12 Burpees

Rest 7 min

3 Rounds for Time
10 Pull-ups (full hang - partner assisted)
15 Box Jumps

With a partner, perform the following 3 WOD's.  Athlete's take it in turns t complete the exercise, with 1 person is working at a time.  E.g. Emma does 20 Squats and rests as Amber does 20 squats.  Emma then does 20 Bench dips as Amber rests etc

1 comment:

  1. 10min cutoff - WOD starts 3min after prev cutoff

    A
    Emma/Amber 2rd + 26kb @ 16
    tracey/Dorte 2rd +?kb @ 12
    Monique/Hannah 2rd + 250m @ 8kg
    Beck/Mel 2rd + 317m @ 12/10
    Cathy/Max 2rd + 197m @8kg

    B
    Emma/Amber 7:55 @ 8kg
    tracey/Dorte 8:51 @ 6kg
    Monique/Hannah 8:57 @ 4kg
    Beck/Mel 2rd + 22 Burpees @ 6kg
    Cathy/Max 2rd + 16 burpees @ 6/2

    C
    Emma/Amber 4:00 box/bench
    tracey/Dorte 6:36
    Monique/Hannah 8:57
    Beck/Mel 5:13
    Cathy/Max 7:10

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