Matt got a couple of Concept2 rowers and a couple of Air Dynes, plus I traded him my Concept2 for future services, so he asked me to come up with a WOD to do during Open Gym tonight. I love programming so was happy to! I went in to the 7pm class and was looking forward to a bunch of cleans, but due to the new machines, he switched up the workout. Stayed after for open gym at 8pm and did a workout with some of the beasts.
Warm-up
Teams of 3, 3 rounds
- 200m Row
- Sit-ups
- Air Squats
After the 200m row, we rotated stations.
Strength
10:00 EMOTM
- 5 Front Squats (195#)
- 10-12 calories on Air Dyne
First time using an Air Dyne and the combination with front squats was brutal. My quads were smoked.
WOD
21-15-9 with a partner
- Air Dyne calories
- Over the Bar Burpees
Kevin and I finished in 6:42. We tried to switch off with another team to get a rower but nobody was having it. Again the Air Dyne smoked me.
Open Gym WOD
15:00 Partner AMRAP
- Partner 1: 250m Row
- Partner 2: AMRAP of
- 4 HSPU
- 6 Ring Dips
- 12 Lunges (stepping or plyo)
Matt requested HSPU and I was happy to oblige. They are no longer a weakness for me, but I can still use the work. I’ve done them paired up with ring dips a dew times while out in Phoenix so figured it would work well here. As I was thinking about this and making last minute changes, I came up with adding in the lunges otherwise everyone would have been too smoked by the upper body movements to do much at the end of the 15 minutes.
I teamed up with Michelle and we finished 13 rounds plus 16 more reps. I did all of my HSPU unbroken and quite a few rounds of the ring dips too. I need to work on my ring dip kip though. Some of the lunges I did stepping back and forth and other times I pushed through and did them plyo-style.
We had 7 people do this and it was a lot of fun.
Finisher
2x MB Pass Partner Circuit
- 10 Straight
- 10 OH
- 10 Right
- 10 Left
- 10 Up
Brought this little ab killer back from CrossFit Full Strength and everyone seemed to love/hate it.
