Monday, 17 December 2012

“Afterburn”

Partner WOD

Part 1:

Complete as many rounds and reps as possible in 12 minutes of:

20 Wall-Ball Shots (20/14) @ 9′

Max rep Kettlebell Swings (2/1.5 pood)*

 

rest 2 minutes, then…

 

Part 2:

Complete as many rounds and reps as possible in 12 minutes of:

20 Clean & Jerk (95/63)

Max rep Box Jumps (30/24″)*

 

rest 2 minutes, then…

 

400 speed skips as a team, equal work

 

For Score

 

 

Post total score and speed skip time to comments

*While one partner does the 20 reps, the other does max reps of other exercise. Once the partner finishes the 20 reps, partners switch. 1 round is equal to both partners performing both exercises. Complete one 15 minute AMRAP, rest 2 minutes, complete the other 15 minute AMRAP, rest 2 minutes, then complete the speed skips.

Comments

  1. Coach Jimmy says

    Happy birthday Vicki! Hope you enjoy your WOD! 🙂

  2. Christian Steichen says

    1rd +7 clean & jerks @ 95#
    113 box jumps

    4 and 1/2 rds
    88 KBS @ 1.5 pood

    2:05
    Speed skips

  3. Same as Christian except I did KBS @ 2 pood and did singles for speed skips

  4. 4rds +22 RX
    100KB

    1rd+5 rx
    108 Box jumps

    Speed Skips 2:59

    Thanks for the coaching…coach!

  5. beckyedwards says

    7 full rounds, 269 reps rx

    3:42 speed skips

    HAPPY BIRTHDAY VICKY!!!

    HAPPY BIRTHDAY RHONDA!!!

  6. Coach Jimmy says

    Happy birthday Rhonda!!!

  7. 6RDS
    2:29

    Clean+Jerk=50lbs
    WB=12lbs
    body weight=125lbs

    This was a rough one and am not that proud

  8. ErinFaith says

    6rds
    1rds plus 236 reps I think I’m posting that right :p 53 lbs and 35 lb kbs
    Happy Birthday Vickie and Rhonda!

  9. runnergirl says

    Great bday WOD! Thanks so much! I need to write down my results to post.
    Happy birthday Rhonda!

  10. 4+32 108
    1.5 rounds 80 with Danny

    4:53 600 DU with John and Danny

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