Today's WOD is to celebrate one of our CrossFit Undisclosed member's birthday and her upcoming departure from this vacation spot of the Deid. The "Dirty Thirty-three" For time: 33 Box Jumps @ (24/20) 33 Jumping Pull Ups 33 Kettleball Swings @ (1 pood/3/4 pood) 33 Walking Lunges 33 Knees to Elbows 33 Push Press @ (45/35) 33 Back Extensions 33 Wall Ball Shots @ (20/14) 33 Burpees 33 Double Unders
Partner Workout (each person rows 5 times) Round 1: One partner rows 350m, other partner does Thrusters (85/55), then switch Round 2: One partner rows 350m, other partner does Sit-ups, then switch Round 3: One partner rows 350m,, other partner does Pull-ups, then switch Round 4: One partner rows 350m, other partner does Burpees, then switch Round 5: One partner rows 350m, other partner does Push Press (85/55), then switch Score is reps/time
100 Ground to Overhead (95/65) - Any method may be used: snatch, clean and jerk, etc., as long as full extension of all joints is reached at the top of each rep - You may use multiple methods of getting the bar overhead within the workout - for example: 25 power snatches, 50 power clean and push press, 25 clean and split jerk - The workout starts with a 100meter run - After every 4 minute time period elaspses an additional 100 meters is tacked onto the next run
- So it goes like this: 100 meter run, come back and start getting the bar overhead. Let's say you complete 36 reps in the first 4 minutes, so at the 4 minute mark you will run 200 meters. Come back and get on the bar, say you finish 79 reps total by the 8 minute mark, now you run 300 meters. Continue adding 100 meters to each run until all 100 reps are completed. There is a 400 meter run cap.