Mobility and Mash
Lax ball & roller work
Followed by 2 rounds of:
10 KB Swing - slow to get my Kb so ended up with a 70lber. This would be an omen
10 MB Situps
Next we did something called Rolling which was pretty cool. We got on the rowers and the goal was to hit 100meters exactly. You had to go hard and then know when to back off. Got to within 1 meter in the practice round and couldnt get closer after that. For every meter you went over you had to do a burpee. Some of these people only did 5 meters over for all rounds!
The programing was Partner WOD. I dont think I have ever done 3 partner wods in a week. Again the welcoming community played out and a guy named Dave came up and asked me to partner. I would say age of these athletes was in the 30's and early 40's.
A very different partner wod, in a format that I dont believe I have every done before. I was an immediate fan. All reps aside from rowing were alternating. So no big rep counts and a rest but really constant work making it even harder.
WOD - 25 Min AMRAP
50 Alternating burpees
50 AlternatingKB Swings @53
50 Alternating Medicine Ball Pass Situps
Dave and I were first on and off the rower and then we realized that we only had 1 KB. I went and snagged a 70lber and did the first round that way. In the 2nd round I suggested that we do 10 reps and swap.
We got thru 1 complete round and just missed 2 rounds. I jumped out the rower and did 156 meters. One team got to 166. So we lost by 10 meters.
I was a complete sweaty mess and lowed the wod and energy. My only disappointment was not being able to stay for the mobility class that followed.