Strength/Skill Work Hang snatch: Spend 15 minutes working up to a heavy set of 3
Partner WOD
Each person will run the following intervals:
400m, 400m, 200m
While one partner runs the other partner will perform burpee broad jumps for distance. (Every 10m subtracts 5 seconds from your teams overall time.)
Both partners rest for exactly 2 minutes at the end of each running interval. Note the time for the run and distance covered for the burpee board jumps at the end of each interval. At the end subtract 10 minutes from your team’s overall time for the rest periods and then subtract 5 seconds for every 10m of burpee board jumps.
Just to clarify if Rick and Sean are partners Rick runs 400m while Sean completes max distance burpee board jump. When Rick returns from the run he calls out to Sean to rest and they both rest 2 minutes. At the end of the rest period Sean takes off on his 400m run and Rick competes max distance burpee board jumps until he returns. To summarize, there is always only one partner running and when the workout is over each partner will have completed 2x400m and 1x200m.
This was a lot more fun than it looks in writing. Holly and I had a great time running and jumping as a team. Plus Randy called me a frog during my burpee broad jumps. What more could I ask for?
Wasn’t sure if I would finish this one.. I could be the worst runner in Asheville.
None of that talk Brandon!
Miriam, I appreciate your positive twist.
Great energy this morning!
Brandon,
There is a huge tie for the worst runners in all of Asheville. Its all those jobless dudes who never get off the couch. Good effort today, and it just gets better.
I was a little intimidated by being partnered up with Mighty Mike Nery today, but then I realized that his super speed would greatly reduce the amount of burpee broad jumps I would have to do, so it all worked out in the end!
Thanks to Shilpa for being a great team mate! This was an awesome WOD. I feel like I finally got a handle on the POSE.
team/overall time-10mins/time after burpee score/hg snatx3
ben&maggie 822 642
3 dudes 945 725 ap 85 bill 85 brent 105
kim&evan 844 814 28/105
rustan&matt s 717 457 115/75
matt b na na 115
aidan/sarah 948 813 38
charley/golder 924 709 75/65
tom/roderick 829 604 t115
robb/josh 818 603 95/85
becca/sk/jana 909 649 42/52/52
phil/sarah 1010 805 115×2
bonnie/suzanne 1019 949 38×5
mark/hans 955 625 75/65
sarah/rebecca 1032 917 57/47
jacob/katie 858 748 k65
mike/allison 824 634 155/33
kimberly/jenni 928 753 jenni62
sarah/tina 951 816 55/60
shilpa/franklin 821 ? 75/43
curly girls 1027 857 amy42 ali37
phil/anthony 916 706 P? A 115
brooke/ginna/beth 949 749 70/45/45
mado/chris 1054 924 M 47
holland/jamie 807 657 H 95
house/jen 1017 832 115/42
kimberly/jenni 928 753 J 53
Sarah/Tina 951 816 S 55, T 60
Shilpa/Franklin 821 F 75,S 43
Whoops! Time for me and Shilpa should read: 9:41=overall time – 10min. 8:21=time minus burpees.
Shanna, My positivity about this one was because after last Saturday’s 600m WOD, this one looked like a breeze. And Brandon, you are NOT the worst runner in Asheville, promise. Those of us at CFA are not runners get left behind in the dust by our fellow CFA runners during running WODs. When I started CFA, Shanna had to scale all of the running WODs for me to half of what everyone else was doing. Embarrassing, but I had to leave my ego at the door. I learned to compete with myself and not others. I can complete all of the running WODs now without walking or scaling. I’m still almost always in last place, but who cares, I’ve improved my own performance. As Tom says, it just gets better.