Friday, 28 June 2013

Partner WOD

“Didn’t your mom teach you to CLEAN ?”

One partner run 400m, and the other row 500m

(total of 3 minutes to complete and rest)

Complete as many rounds as possible, alternating exercises, in 9 minutes  of:

3 Handstand Push-ups

5 Burpees on a weight

7 Cleans (115/76)*

……now one partner run 400m, and the other row 500m

(do the opposite of what done previously)( 3 minutes total)

Complete as many reps as possible, alternating every 3 reps, in 5 minutes  of:

Squat Cleans (165/110)*

For Score

*Masters 55+ Rx weight:

7 Cleans (85/53)

SQ Cleans (115/76)

Post completed rounds w/extra reps, and total squat cleans to comments

Instructions:

On “GO”, one partner runs 400m, while the other rows 500m. you have 3 minutes to complete. when you get done, and time is left, rest. At the 3 minute mark, you and your partner will start the 9 minute AMRAP. You will continually alternate exercises throughout the 9 minutes. Now, as the clock reads 12 minutes, you will do the opposite, run /row that you did at the beginning. Still only having 3 minutes to complete. Now as the clock reads 15 minutes, you and your partner will alternate every 3 reps, using the same bar for 5 minutes. (If you cannot run or row that distance in 3 minutes, you may modify to a shorter distance. )