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:
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.