SKILL
Spend 10 minutes working on handstand push-up progressions
WOD
“Team Battleship”
AMRAP 15:
- Partner Rowing and Kettlebell Swings (70/53)
Teams of 2. One person rows while the other does kettlebell swings. You can only score points while someone is actively rowing. The final score is total calories on the rower plus total number of kettlebell swings.
Compare to 1/29/11
Hotel WOD:
3 rounds (rest 1 min between rounds)
20 push ups
30 sit ups
40 air squats
50 double unders
13:30 moving in slow mo today
Here’s a slightly more recent time we did this WOD (almost exactly 2 years ago): http://crossfitcharlottesville.com/2011/08/03/thursday-workout-max-bench-and-team-wod/
At home WOD:
1 mile Run: 8:00
Row 5×500 intervals with 1:1 effort to rest ratio (no rest after 5th) = 13:01
1 Mile Run: 7:54
Cash out 100 vertical wall situps (legs vertical on wall)
WOD: Total score = 414 (53# kbs)
cals: 184
kbs: 230 (my partner used 70# for kbs)
w/ Kim (GREAT partner! No offense to my original partner, Joe, from way back when, but Kim was awesome)
cals: 166
total KBs (53# each): 271
Total score: 437 rx
Then we bro’d out with some barbell curls (in the squat rack…)
-up to a set of 3 at 59#, then down sets of 5 at 49# and another at 44# (wee bitty biceps)
437 w/Hannah
53# russians
w/ Cory: 364rx (cant remember the breakdown)
500Rx With Ope
Team Walpole: 419 (238 Swings [70# Russians for Joe, 53# Russians for Lex] + 181 calories)
Joe’s hand tore about halfway through, so he only rowed for the last 7 minutes while I did swings.
With Lauren – 494 total (35# KB for both of us)
With Seth – 375 Rx
214 solo
With Tim – 499 total (35# x3, 25# x2 for KB)
With Emma – 378 – Or something along those lines; did 70 swings American, then Russian