Partner WOD:
5 min Pull-up Ladder (1-6) + Rest 1 min
5 min Pull-up Ladder (1-6) + Rest 1 min
5 min of Partner Ring Push-up Ladder (1-6) + Rest 1 min
5 min of Partner Tire Flip + Rest 1 min
5 min 30m Bear Crawl Relay + Rest 1 min
5 minutes of Team Overhead Slosh Pipe Hold + Rest 1 min
5 min of Partner Rope Climb + Rest 1 min
5 min of Partner Burpee/Ball Slam
Then: 5 min rest period
Each Partner: Row 2000m for time
"Athletic improvement originates in the spirit" -Gym Jones, trainer of "300" actors
5 comments:
Speaking of 300...
"This is where we fight! This is where they die!"
—King Leonidas
Can someone break this down even further, I am pretty lost with this WOD... Thanks
Your instructor will explain it before your class today.
What if the instructor is confused?
Each set of exercises is performed with a partner. On the pull up and ring push-up ladders, CF1 does 1 rep and rests while CF2 does 1 rep. CF2 does 2 reps and rests while CF2 does 2 reps. Continue this pattern up to 6 reps. If there's still time left before the 5 minutes is up, start back at 1 rep.
For the other exercises (bear crawl, rope climb, tire flip), CF1 does one round of the exercise (1 30m bear crawl) while CF2 rests, then then CF2 does one round of the exercise while CF1 rests. Continue on the given exercise until the 5 minutes is up.
For the slosh pipe hold, CF1 holds the pipe overhead while CF2 watches/provides a spot. Then CF1 and CF2 switch. Continue on the given exercise until the 5 minutes is up.
For the burpees/ball slams, CF1 does burpees until fatigued (~10) while CF2 does ball slams. Partners switch with this pattern until 5 minutes is up.
Rest 5 minutes, then CF1 and CF2 row 2000m each (4000m combined).
Simple right? There's a reason the last time we did this it was 4 years ago...
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