1121 Main St, Bryson City, NC 28713

W.O.D. Tuesday 4-3-2012

"Strengthen Your Brothers"

W.O.D. Tuesday 4-3-2012

Tuesdays WOD will begin with a skill and max effort movement of max height box jump.  You will have 12 Minutes to reach your maximum height.  For today’s attempts you will be allowed to take a step or running go.  So have fun with it.  Then we will prepare for the gymnastic based team WOD.  Each team member will primarily use each other’s bodyweight for resistance.

3 rounds for time:

3 Handstands

6 Wheelbarrows

9 Buddy Carry

12 Help Ups*

This workout will be 3 rounds for time. Take a bath you guys are going to be close.  Each partner must complete the circuit for a complete round.

For the handstands, you go from a standing position to a handstand position with heels touching the wall.  Your partner can help you to this position.

Wheelbarrows will be performed with one partner holding your ankles/shins while you are in a pushup position.  You will have to walk this position from one wall to the next.  Forward is one, backward is two, forward is three, and so on.    The forward portion ends when the pushup partner touches the far wall and the backward portion ends when the holding partner touches back wall with foot.

Buddy Carry is scored the same.  You can carry any way you choose as long as partners feet are not dragging the ground.  No pallet jacks or trailers allowed.

*Help Ups.  One partner will start on their back on the floor.  The other at their feet facing them.  The first partner will do a sit up, reach up, and grab the other partners hand/wrist.  The second partner will use one arm only and pull the first partner to a fully extended standing position.  Once back on the floor this is one repetition.  Partners can maintain grip throughout as long as the partner sitting up can place shoulders back on the floor.


Comments: 13

  1. Skye Littledave says:

    This wod sounds so awsome! I am bummed to miss it! I am missing working out at the box. So glad 2mar is wed and I will be able to make it back!

  2. Terry says:

    43 3/4 box jump. 8:48 for 1 round of the WOD with Antonio. That dude is a beast…he’s small but a beast!

    • Trina says:

      That was pretty darn impressive with the box jumps, Terry (after having done them only twice before)! Way to go, man! I wonder how far you will jump after you’ve had more practice!

    • Mary Frye says:

      43 3/4?!?!?! Holy cow!!! That’s awesome!!!

  3. Trina says:

    10:05 for 1 round each for me and Slink. Sorry for shorting you on the workout, Slink. I got confused when Terry and Antonio finished so early and we hadn’t even finished our first round. I thought we were done! (I felt done 😛 ) I forgot Jama doesn’t make new guys do a full workout the first time. Should known there was no way we beat Aaron and Joldi. I thought it was cause Joldi is so much bigger than Aaron and we actually got ahead of them (silly me)! Thanks for being my partner. Next time go for what you know and I’ll do my best to keep up!

    • Amy says:

      Everyone did one round. Originally, it was supposed to be two rounds but Jama realized how difficult it was so he cut it down to one round for each of us. You did great!

    • Terry says:

      Trina, We were supposed to do two rounds but I forgot how to count. I’m going to have to take a very remedial math course I think. You women did great today.

  4. Chase Sneed says:

    48″ box jumps- PR
    me and mike-7:51 one round each W.O.D

  5. Amy says:

    14:50 for me and Becky. The tallest and shortest women make for a difficult combination. The wheelbarrow was tough!

    • Trina says:

      I almost had to work out with you Amazon Woman! That would have never worked. Your feet would have totally drug the ground (unless I could have carried you on my shoulders)!

  6. Trina says:

    Also, I went from a 20″ jump to a 31″+ jump. Finally figured out how to jump with better technique!

  7. William says:

    36″ PR
    Team BADASS scored a 12:28 on the team WOD today. Not too bad for the Quarter Ton team of Jabo and Will

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