Carry the Medicine Ball

Got another solid night of sleep last night. It’s great to be home sleeping in my own bed again.

Warm-up

• 600m Run
• Power Skipping
• Walking Zombie Kicks
• But Kicks

WOD

A religious CrossFit box somewhere came up with this partner WOD. It’s supposed to be based on the 14 stations of the cross. I’ll hold off on any comments about the religious nature.

• 400m Run (both partners)
• 50 Pull-ups
• 40 Burpees (both partners)
• 80 KBS (Russian)
• 60 MB Thrusters
• 100 1-arm Push Presses
• 100 Lunges (both partners)
• 60 MB Cleans
• 200 Sit-ups/Plank
• 60 K2E
• 50 Pull-ups
• 100 Lateral Hops
• 100 HR Push-ups
• 800m Run (both partners)

One partner holds a medicine ball at all times except when doing burpees, lunges, and sit-ups/plank. I partnered up with Matt, the owner, since we had an odd number of people in class. We used a 20# MB for the workout. When performing burpees and lunges each partner completes the prescribed number of reps. During the runs, we handed off the MB at the half-way point. As an example, we split up the pull-ups into several sets, each doing a total of 25 pull-ups. Then we each performed 40 burpees on our own. For the push presses, each partner should end up doing 25 with each arm. When you get to 200 sit-ups/plank, one partner is doing sit-ups while the other is holding a plank.

It took us 42 or 44 minutes to finish, I don’t remember the time. The last half of the 800m run was straight into a strong wind. Absolutely brutal holding the MB. I highlight for me was getting kipping K2E for the first time. I wish I had figured this out a couple of weeks ago for all of the T2B.

Partner WODs are always fun on weekends. Now it’s time to enjoy Masters Sunday.