Partner WOD
In teams of 2 with one partner working at a time…
7 Rounds (each) for Time:
21 Double-Unders
7 Dumbbell Power Cleans
7 Dumbbell Push Presses
Scale the Dubs to 50 Singles or 7 attempts. Choose dumbbells that are challenging but allow for at least a few unbroken rounds, or about 50% of your bodyweight between both dumbbells as Rx’d.
Rest 10 minutes, then…
In teams of 2 with one partner working at a time…
For Time:
100 Calorie Row
50 Burpees
50 Calorie Row
25 Burpees
Break up the cals/reps however desired.
Post time, Rx, and partner for each workout to comments.
Nick coaching Debbie P. at the 2010 CRASH-B World Indoor Rowing Championship
TOMORROW: CRASH-Bs Kick-Off Meeting with Coach Nick
Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Olympian Coach Nick will prepare participants in the months leading up to race day, which is February 25th, in Boston. Come to Coach Nick’s kick-off meeting at 12:15 on Sunday, October 29th in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.
Here’s some basic info:
- The events at CRASH-Bs are individual
- You don’t have to be a CFSBK member to participate—so tell your non-SBK friends! (If you have any!)
- The group will get together for three technique clinics (each of which will conclude with a workout) and three or four races
- Participants will do the workouts on their own
- Nick will provide programming and support—including video analysis of your technique—throughout the program
- Anyone can join—there is no minimum performance requirement
At the kick-off meeting, Coach Nick will explain the program in detail.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.
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