Yes! A partner wod… delicious!
YO! Recently some CrossFit Hallam couples competed in a local mixed gender comp… here are Wod 3 and the Final Wod from that day!
In mixed gender pairs;
Wod 1: For time;
- M/F: 100 Wall Balls (9/6)*
- M: 21 Overhead Squats + 3 Burpees
- F: 21 Overhead Squats + 3 Burpees
- M: 15 Overhead Squats + 6 Burpees
- F: 15 Overhead Squats + 6 Burpees
- M: 9 Overhead Squats + 9 Burpees
- F: 9 Overhead Squats + 9 Burpees
Rxd- 6/4 & 30/20
Rxd 9/6 & 40/25
Rxd+ 9/6 & 60/40
All Burpees onto 20kg plate
*Partner must be holding a handstand
Wod 2: For time;
- 180 Double Unders
- 60 Front Rack Lunges
- 40 Toes to Bar
- 30 Shoulder to Overhead
- 20 Chest to Bar
- 30 Shoulder to Overhead
- 40 Toes to Bar
- 60 Front Rack Lunges
- 180 Double Unders
Rxd- 30/25, Pull Ups replace C2B
Rxd 40/35
Rxd+ 60/40, HSPU replace S2O, & Ring MU replaces C2B
7:15am Running Wod: Record your best & worst of 5 attempts at 400 m
- Rxd- Start each run every 4 minutes
- Rxd Start each run every 3 minutes
- Rxd+ Start each run every 3 minutes & wear a 12kg Vest