AMRAP in 15 MINUTES OF:
200M Partner Carry
30 (as a team) Power Clean + Jerk 135# / 95#
30 (as a team) Burpees
200M Partner Carry
30 (as a team) Overhead Squats with PVC
The Rules
1. This is a partner WOD
2. During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
3. During the first leg, Partner A completes 5 Clean + Jerks, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
4. Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the DOWN position
5. Of course everything in this WOD can be scaled accordingly
Richard is the newest member of the muscle up club. Congratulations!
Today (Saturday 100403) we will be participating in the Movement for Macey charity event being held by CrossFit of Naperville. Macey is a local 10 year old girl recently diagnosed with Cystic Fibrosis. For more information on the event and the workout, click on this link: http://crossfitnaperville.com/
We will be completing the Movement for Macey workout at CrossFit Roselle at the regular scheduled class times - 9:30 and 10:30am. Please feel free to bring any donations with you to the workout - any amount is appreciated! You may also donate directly by clicking the following link: http://crossfitnaperville.com/
10 comments:
Funny joint comment yesterday Richard. Hey congrats on your muscle ups. I can't see the video yet but I heard they were as pretty as your pull ups. That's cool.
That's awesome, Richard! Congratulations and welcome to the muscle-up club.
You made that look easy and then you finished it with an Ring dip L hold....hahahah...too easy for you!!!
Where have you been? Long time no see
Great job Richard!!
Congratulations to you, too, Action! You are unofficially in the muscle-up club!!!
Even though every one at Saturday's class saw it, the muscle-up was not recorded.
Great WOD and it was a lot of fun.
Fun workout today. Congratulations Richard and Andrew on the muscle-ups!
hahaha the muscle up club! i love it! :) i hope i can get another one on monday that we can record to be "officially" in the muscle up club!
My times from today's main site WOD.
1600m = 8:39
1200m = 6:46
800m = 4:32
400m = 1:46
With a running clock and required rests, total workout was 27:43.
I need to get better at running!
Happy Easter! He is Risen!
Congrats Richard and Action!
just saw these muscle up's!! congrats boys!!
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