WOD Sat. Jul. 20

July 19th, 2013
by:

Team Obstacle Course
With a partner do the following:

  • Partner sled drag – M = 180# / W = 100#
  • 10 Burpees
  • 20 Partner sit-ups (Sit facing each other with feet touching. Sit up and give a high-five to partner, then partner does sit-up and gives you a high-five, and so on. Each partner does 20 sit-ups)
  • 30 Partner box jumps (Stand with a 20″ box jump between the two partners. One partner jumps on and off box, then other partner jumps on and off box. Partners continue to alternate until each partner completes 30 box jumps)
  • Partner cargo net (Partners start climbing on opposite sides of cargo net. At top partners give each other a high-five and come back down. There’s NO going over the top.)
  • Run 200m with an object from list below (partners can alternate carrying object or carry it together)
  • Partner weaver (Partners start on opposite sides of weaver and do the weaver and must maneuver around each other) (Green skip this)
  • Run 200m with an object from list below (partners can alternate carrying object or carry it together)
  • Partner hurdles (Partners start on opposite sides of hurdles, do hurdles and must maneuver around each other.)
  • Run 200m with an object from list below (partners can alternate carrying object or carry it together)
  • Partner pit (Partners start on same side of the pit, do pit obstacle and may help each other as needed.)
  • Run 200m with an object from list below (partners can alternate carrying object or carry it together)
  • Partner tire flip (Partners stand on opposite sides of a tire and flip it back and forth to each other. A total of 20 flips. 10 each partner.)
  • Run 1 mile with one medicine ball (partners can switch carrying it or carry it together) 20#

Objects (Each 200m run is done with one of the following objects. Partners can either carry object together or alternate carrying object. Choose any order for carrying objects, but each team must carry all the objects once.)

  1. 40# Bag
  2. Palette
  3. Bucket of water
  4. Farmer Carry of 2 Dumbbells (M = 45# x 2 / W = 30# x 2) (Partners may switch carrying or each carry one.)

sleddrag