Last WOD of the year! Got to partner with my good friend Andi and we trained alongside other CF275 friends at her box today.
Partner WOD (Share the reps)
20 Sync bar facing burpees
19 Wall balls (9kg @ 10″)
We initially set the cap at 50 mins, but once that was reached (only Sam & Joash finished within it), everyone decided to just keep going until they finished.
I can’t even explain how tired I was through this one! Lucky Andi was onto it ‘cos she pushed me to keep going.
The dubs were OK, we just did as many as we could each and swapped in/out whenever.
Clean & jerks were good - we split those into sets of 5 or 4 and my aim was to try go for unbroken reps to get them out of the way. KB swings were the same - split into 2 sets of 10.
The HS walk was terrible. I could only do about 1/2 a metre at a time if that! My core is nonexistent lol. I scaled the bar muscle ups down by using a purple band and even that was really tough. I could only do 2-3 reps at a time, and I’m sure I did only 3 sets each time with these, which means poor Andi did 11-12 of her box jump muscle ups which are just as tough!
Front squats were fine, we split them 10/9 which was just as well ‘cos we needed all the energy for the burpees. They were incredibly hard, just had to put the head down and keep moving.
Wall balls with the 9kg ball was hard too! It’s obvious (to me) that I have been neglecting some squat work ‘cos it felt heavy and slow coming out of the squat portion. Toes to bar were OK - we split those into sets of 5 or 4.
Hang power cleans felt good - recycled through 10 (or 9 depending on who went first) and the 200m run after that was moreso like a fast walk lol.
Power snatches felt strong! Really glad I could go unbroken with 4-5 reps in both rounds.
The cash out was tough, but it was good to know we were done after that. We had our rower out in the sun and it felt like we were boiling out there.
Such a great way to end out the year :)