CrossFit RUK is proud to introduce to you Prom Wod. A way to relive the old glory days! So strap on your dancing shoes (nano’s) and boogy the night away
CLEAN & JERK (18 REPS @ 135/95 LBS M/W)
There is a bit of a graphic reason for why you would want to Clean & Jerk before prom. Anyone remember There’s Something About Mary? Yeah, that’s why. If that’s a bit too obscene for your tastes, just pretend that you used your fake ID to hang out at the Oly Bar for some pre-prom fun.
Running 400m (cause your beat up Civic won’t start)
Remember when your mom wouldn’t spring for a limo to take you to your actual prom? Well, you’re all grown up now – Mom can’t tell you what to do anymore! Hop on the sweet run down memory lane with your partner and make all your gym buddies jealous.
BURPEES (50 REPS)
What would a prom be like without dancing (answer: fun)? Sadly, we haven’t tried Zumba (except for a couple ladies which names I won’t mention) yet so you’re stuck with burpees. Don’t bang these out too fast though – wouldn’t want to meet pukie on your partner before the main event…
THE SNATCH (135/95 LBS M/W MAX REPS BEFORE 10:00 TIME CAP)
Let’s be honest, there’s only one reason everyone gets super excited for prom. The pregame drinking, the sweet limo ride and hours of dancing are all just mile markers on the way to the snatch. If you didn’t make it to the snatch, you probably spent the last half of the night sitting on your couch watching basketball with your dad. And yes, he was disappointed in you. Just like the real prom, the goal of prom WOD is to get as many snatches as possible before the timer hits zero.
Here is the WOD all pulled together
Prom WOD (partner WOD with 10 minute time cap)
18 Clean & Jerks (135 lbs for men, 95 lbs for women)
400m Run
50 Burpees
Max Snatches before Cap (135 lbs for men, 95 lbs for women)
