Partner WODS

Saturday at CrossFit Regina featured three separate Partner WODs.

I got Steve as my partner, so we could be Steve 'n' Tyler aka "WOD Looks Like A Lady."

A.  100 Wall balls for time. 

Steve and I did these in sets of 10 each.  After one partner threw his 10th WB, the other caught it so there were no pauses in the action. 

It took us 3:12.

 

B. 10-min AMRAP

Alternating rounds with a partner (each partner does all 20 movements and then switches)

5 burpee pull-ups
5 jumping squats
5 clapping push-ups
5 toes-to-bar

Then, some idiot* suggested that to make this more interesting, the partner not doing the work had to be in a handstand hold. 

(*It was me.  Obviously.)

That made things interesting alright, if you define "interesting" as "exponentially more fucking terrible the longer this goes."

We did 7 rounds plus 4 burpulls. 

 

C. Partner Rhiannon, switching every time someone stops doing double unders.

This was a good WOD to have Steve as a partner.  He did 84 double unders off the hop... which was probably unwise when you consider that 10 min is a long time and I'm not nearly as good as double unders as he is. 

He did the lion's share.  We ended up with 738 and I think I maybe did 200 of them... if that. 

"Partner Blackjack"

With a partner, do the following. You work at the same time, then switch, each does both exercises.

21 pull-ups, 250m row
21 push-up, 250m row
21 box jumps (24"), 250m row
21 burpulls, 250m row
21 wall balls, 250m row
21 double unders, 125m row

I partnered with James, which was almost unfair to him, and we got done in 15:33 or something.

The burpulls were the hardest part, but I really liked this WOD.

Saturday Happy Fun Time

I can't remember what this WOD was called.

I partnered with Nathan and we split the non-running stuff, one partner working at a time.

21 pull-ups
200m run
21 push-ups
200m run
21 135lb squat clean and jerks
200m run
21 burpulls
200m run
21 handstand push-ups
200m run
21 calorie row
100m run.

The 9am class did this solo. I would like to give it a shot when I get my mojo back. It doesn't seem that much harder on paper, but then you remember that you get far less rest time and are doing a lot more work.

I couldn't get a smooth rhythm going for my pull-ups, so I probably looked like a spastic monkey up there. Thankfully, I only had to do 11.

I was a bit worried about how my back would handle the C&Js but it was good. My first three reps, I didn't get under the bar with a squat (I basically power cleaned it, front squatted, then jerked), but I got my shit together for reps 4-11 and it felt awesome.
Burpulls were better for my second set than they were for my first. I think I was just trying to keep up with Kurt and John.

My HSPUs have fallen off a bit, but I can still do them. Kipping ones anyway.

Time was 18:07 or 18:09. Can't remember.

"GI Jane"

This was Sunday's workout at CrossFit Regina, but I did it today, because I'm resting my back after tweaking it during Fight Gone Bad. I need to heal up for Saturday.

100 burpee pull-ups, or "burpulls" for time.

Basically, you drop down, do the push-up part of the burpee, and when you get up for the jump, you jump up to the pull-up bar and do a pull-up. To do it rx'd, you do it to the 8-foot bar, and that's a bit of a leap for me, since I'm only 5'9". I usually take a step back and do a step into a two-footed jump. I have to jump to grab the bar, and then do a kipping pull-up. If I was taller, I could just do a jumping pull-up, which would knock a bit of time off.

It took me 18:25. I think I took like three minutes off the last time I did it, but there's still lots of room for improvement there. The worst part was that I couldn't keep track of my reps, even though I was marking off every set of ten. I may have done a few more than 100, or possibly a few less, though I try to not give myself the benefit of the doubt.

I didn't use any tape, but hands didn't rip, which I'm glad about.