In two person
teams, perform as many reps as possible in each of 4 rounds. Each round consists of six minutes of two exercises…one
partner does “this” while the other does “that.” Teams may switch between “this” and “that”
at any time during the round unless otherwise prescribed (row).
6 minutes per
round. Rest exactly 2 minutes between
rounds. (30 mins total WOD time)
Round 1
This: 500m Rows (Athlete 1 rows 500m, then switch. Switch as many times as time permits.)
That: Wall Ball (20/14)
This: 500m Rows (Athlete 1 rows 500m, then switch. Switch as many times as time permits.)
That: Wall Ball (20/14)
Round 2
This: Ground to Over Head (135/95)
That: Burpee Box Jumps (24/20)
That: Burpee Box Jumps (24/20)
Round 3
This: Double
Unders
That: Handstand Push ups
That: Handstand Push ups
Round 4
This: Pull
Ups
That: Push Ups
That: Push Ups
Total score
is total team reps of all exercises. For
rowing, score 1 point for every 50m rowed (partial under 50m does not count).
Post score to comments.
Coach's Notes.
Normal Friday start times of 0545 and 0615-ish. Todd is planning a 1300 afternoon start. A lot of moving parts to this one. Form up early to warm up, ID your partner and walk/talk through the stations.
Pretty straightforward, grab a whiteboard to keep track of reps and get motivated! Post any scaling techniques used to comments. Refresher on select movement standards:
- GTO is just what it sounds like -- barbell travels from the ground to a full overhead position by any means necessary (most likely some variation of a clean & jerk).
- Burpee box jumps -- crystal clear explanation in the vid below, worth a watch (~ 1:00).
- Push-ups -- full ROM...chest to deck, extension at the top.
Training Videos.
- "Movement Standards: Burpee Box Jump" - from a 2012 Regional Workout Standard video.
- "The Choice is Yours" - courtesy of the Black Sheep. Maybe I'm just a child of the 90's, but I can't look at the name of the WOD without this anthem popping in my head. If it's on your iPod, you are honor-bound to provide the soundtrack for "3,2,1...Go."