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Cardio CrossFit WOD, February 15, 2020

15 Feb, 2020

CFC 2.15.20

Tunnel of Love (Time)
AQAP with a partner complete:
1000m Row

Partner A completes 500m Row while B jumps rope. Switch when the 500m is complete. Continue switching after each 500m until 2000m is complete.
For each jump rope break both partners rest 15 secs.
Metcon (AMRAP – Reps)
Partner AMRAP in 15 mins:

0:00-4:00 –
Max Hand Release Push Ups
Max KB Swings (53/35)
(alternate between movements, switch as desired)

Rest 1 min

5:00-8:00 –
Max Synchronized Air Squats

Rest 1 min

9:00-11:00 –
Partner A – Max Row (calories)
Partner B – 400m Run

11:00-13:00 –
Partner B – Max Row (calories)
Partner A – 400m Run

13:00-15:00 –
Max Pull-Ups (partners alternate, one works one rests)

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 15 mins.
Roses are Red, Violets are Blue, and so are Medicine Balls! (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins of:
50 Partner Med Ball Russian Twists (20/14)
40 Partner Med Ball Sit Ups (20/14)
30 Slam Balls (20/14)
20 Wall Ball Shots (20/14)
10 Synchronized Burpees

Use one single Medicine Ball (or Slam Ball) throughout.
For the Russian Twists partners sit back to back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep.
For Sit Ups partners sit facing each other. Partner must touch the medicine ball on the ground behind their head, sit up, then hand or pass the ball to their partner to complete one rep.
For the Slam Balls and Wall Balls divide the work as needed between partners with one working and one resting.
For the Burpees the synchronization occurs on the floor.

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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