Wednesday 21 September WOD

PARTNER WOD!

FOR TIME:

4 Rounds:

50 Kettlebell swings @ 35/18
40 Burpees
30 Medicine Ball situps @ 20/14
20 High Five pushups

Post your time to the comments.

This is a partner wod, pick a partner and get some work done! Split up the reps between the two of you as necessary.  One person works at a time (except during high five pushups)!

High five pushups: Face eachother in the pushup position. Both go down at the same time,  and when you are both back in the up position, give eachother a high five! This means you will have one hand and two feet on the ground (nothing else), and the other hand giving the high five. Continue until all reps are complete.

Medicine Ball Pass situps: Face each other in the situp position with your feet in front of your partners feet, and one person will take the medicine ball from the ground (behind the head), situp, and hand the medicine ball to their partner. That is one rep. Then the partner does the same thing and so on until there is 30 total reps. 

FOR SOLO PEOPLE WHO DON’T HAVE A PARTNER, PERFORM THE FOLLOWING:

2 Rounds for time:

50 Kettlebell swings @ 35/18
40 Burpees
30 Medicine Ball situps @ 20/14
20 Hip slap pushups

Post your time to the comments.

Hip slap pushups: Similar to the partner high five pushups, except you will slap your hip with one hand in the up position. Alternate hands.

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BURPEE CHALLENGE

TODAY’S REPS: 24
BUY-IN: 298 

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September 20 whiteboard

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Pictures from Monday:

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

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