CrossFit Bondi – CROSSFIT

Announcement

This WOD, named for Jordy van der Ploeg of the Korps Mariniers (Netherlands Marines) was created by coach Gert Dillen (of Crossfit Kampen) and Jordy before he left for duty in Afghanistan. Jordy says the idea for a buddy WOD was inspired by the fact that he is in the Marines, because “communications is important, as you work at the same time.” The bodyweight movements are also a nod to his military position. The movements were chosen to make you “use your whole body.”

Metcon

Metcon (Time)

For Time (with a Partner)

800 meter Farmer Carry (24/16kg)

100 Air Squats / Plank Hold

90 Pull-Ups / Superman Hold

80 Sit-Ups / Wall Sit Hold

70 Burpees / Hang Hold

60 Hand-Release Push-Ups / Handstand Hold

50 Buddy Deadlifts (225/185)

400 meter Farmer Carry (24/16 kg)

To start, partners do the farmer carry together (each athlete carries two kettlebells, one in each hand). For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.

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