2012 Big Bonzer Bash WOD #1

“Ribeye”

Teams of 2 must complete in order:

Row 600m while partner front rack held (switch)

30 Burpees while Overhead held (switch)

30 Thrusters while partner plank position held (switch)

Coach’s Notes: Any time the static position is dropped (front rack, plate, or plank) add 10 double unders to be completed by both atheltes before time is called.

Weights:

A. 115/75lb barbell, 55/35lb plates

B. 95/65 barbell, 45/25lb plates

C. 65/45, 35/15lb plates

D. scaled as needed

Big Dawgs WOD

“Ribeye”

Teams of 2 must complete in order:

Row 600m while partner front rack held (switch)

20 Burpees while Overhead held (switch)

20 Thrusters while partner plank position held (switch)

Coach’s Notes: Any time the static position is dropped (front rack, plate, or plank) add 10 air squats to be completed by both atheltes before time is called.

Weights: RX class C.

Pups WOD

“Ribeye”

Teams of 2 must complete in order:

Row 500m while partner front rack held (switch)

15 Burpees while Overhead held (switch)

15 Thrusters while partner plank position held (switch)

Coach’s Notes: Any time the static position is dropped (front rack, plate, or plank) add 10 air squats to be completed by both atheltes before time is called.

Buttercups WOD

TBA

WOD #2 TBA