Partner WODPARTNER WOD

4RFT:

PARTNER A COMPLETES AS MUCH OF THE FOLLOWING AS THEY CAN IN TWO MINUTES:

  • 6 DEADLIFTS (135#/95#)
  • 10 LATERAL JUMPS OVER BARBELL
  • 4 POWER CLEANS (135#/95#)
  • 5 BURPEE/BAR JUMPS, 2 CLEANS (135#/95#)
  • 1 JERK (135#/95#)

 

PARTNER B ROWS, THERE IS A ONE MINUTE REST THEN BOTH PARTNERS SWITCH.

PARTNER WOD SCORING – PARTNER A GETS THE FOLLOWING POINTS DEPENDING ON HOW FAR THEY GET THROUGH THE ABOVE EXERCISES: DEADLIFTS (1 PT.), LATERAL JUMPS (2 PTS.), POWER CLEANS (3 PTS.), BURPEES (4 PTS), CLEANS (5 PTS.), JERK (6 PT.).  PARTNER GETS THE FOLLOWING POINTS DEPENDING ON HOW FAR THEY ROW IN TWO MINUTES: 100 M (1 PT.), 200M (2 PTS.), 300 M (3 PTS.), 400M (4 PTS.), 500M (5 PTS.), 600M (6 PTS.).  THE TEAM’S SCORE IS THE COMBINED POINTS OF BOTH ATHLETES.

Want to improve your WOD performance and CrossFit Mobility?

Want to wake up without a sore back and stiff knees?

How about chasing your kids around the playground, or backyard, and still feel great the next day?

 

CrossFit Mobility & Movement

 

Join us on Sat 22 Nov here at CrossFit Stafford (11:30-2:00pm) for our CrossFit Mobility Clinic where Coach Sean will address:

-Some very basic anatomy…if we know how it fits together, we can make it work together

-Importance of proper position to improve performance

-How to achieve those positions and why they work

-How to improve mobility and flexibility if those positions are difficult

–Concepts gleaned from the CrossFit Movement and Mobility Certification Seminar and beyond…..

–Open to CrossFit Stafford Athletes and their family members.

Attendance is Limited.

-$15 per attendee …sign up via Zen Planner