And the movie is…
Saturday 11/18/17
Warm Up & Mobility
‘Clerks’ – Partner WOD
2 Rounds of the following:
AMRAP 5
12 KBS (70/53)
12 Goblet Squats
3 synchronized Burpees after each completed movement
Rest one minute
AMRAP 5
12 Box Jump Overs (24/20)
12 OH Plate Lunges (45/25)
3 synchronized Burpees after each completed movement
Rest one minute
* Partner A does KBS while Partner B does Goblet Squats
* When their 12 reps are done, they complete 3 synchronized Burpees
* Then Partner A does Goblet Squats and Partner B does KBS
* When their 12 reps are done, they complete 3 synchronized Burpees
* Follow this format for 5 mins
Rest one minute then second AMRAP
* Partner A does BJOs while Partner B does OH Plate Lunges
* When their 12 reps are done, they complete 3 synchronized Burpees
* Then Partner A does OH Plate Lunges and Partner B does BJOs
* When their 12 reps are done, they complete 3 synchronized Burpees
* Follow this format for 5 mins
Rest one minute – do it a second time through
Track reps, including the Burpees, for each of the four Amraps
Intro WOD PARTNER
AMRAP TBD
12 Ball Slams
12 air Squats
3 synchronized Burpees
Rest one minute
AMRAP TBD
12 jumping jacks
12 alternating lunges
3 synchronized Burpees
* follow the same format as the WOD above
Saturday 11/18/17
WOD: “Clerks” Partner WOD
2 Rounds of the following:
AMRAP 5
12 KBS
12 Goblet Squats
3 synchronized Burpees after each completed movement
Rest one minute
AMRAP 5
12 Box Jump Overs
12 OH Plate Lunges
3 synchronized Burpees after each completed movement
Rest one minute
(Partnered with Rjae and Anna, performed in order as described above.)
Results:
Round 1: 6
Round 2: 5+1
Round 3: 5+5
Round 4: 4+9
Loved partnering with these two! Great wod Gaff! Definitely felt good after that! Nice to join the 7am class and start my day! Thank you Gaff for the encouragement!!! Fantastic job 7amers!
Great work, Judy. You, Anna, and Rjae killed it-great teamwork.
No idea what our score was but it was a million burpees… with my AWESOME partner Jess!!!
Love love LOVE Saturday with Coach Gaff and my CFRT fit fam!!
Best hour of the best day!!
Great work, Lori. Way to keep yourself moving, start to finish.