MM CrossFit

One Response to “WOD - 04/25/09”

1. Chris King "Chongo", on April 26th, 2009 at 8:05 pm Said:

   I will try and explain it better here and Carl can correct me if needed….one of my favorites so far by the way.

   MMCF WINGMAN:
   This is a team WOD (1 man & 1 woman)
   This is for 3 rounds total - For Time
   - 800 meter run. Every 200 meters (or at each corner for us) the 2 person team completes 10 push ups and 10 squats.
   - When our 800 meter run ins done we end back up @ MMCrossift and we run inside to complete 10 pullups, 10 squats, and 10 push presses (each)
   -Basically each round is (50 squats, 40 pushups, 10 pullups) for a total WOD of (150 squats, 120 pushups, 30 pullups.
   - Here is the kicker….the team must carry a 45 lbs. weight with them the ENTIRE workout and the weight can never touch the ground until the WOD in complete.
   - You can share the load while running, switch running with it, and each person must switch when performing squats since the othe rmust do pushups.
   -If anyone drops the weight each person on the team must do 5 penalty burpees.

   Again this sounds confusing but it is pretty simple. Great team building WOD that involves team work, and helping push each other through it!

   Can’t wait to do it again and see if we can beat 31 minutes!

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