Skill:
Rowing Technique and Damper/Drag Test
For Quality
Conditioning:
Partner WOD
“Go For It!”
Complete as many rounds as possible in 7 minutes of:
5 Squat Cleans (155/103)
Max rep Box Jumps (30/24″)
Rest 1 minute
..now as a team, perform as many Speed Skips as possible in 4 minutes
Rest 1 minute
Complete as many rounds as possible in 7 minutes of:
10 Handstand Push-ups
Max rep Kettlebell Swings (53/35)
Rest 1 minute
…now as a team, row as many meters as possible in 4 minutes
Rest 1 minute
Complete as many rounds as possible in 7 minutes of:
5 Chest-2-Bar Pull-ups
Max rep Double Unders
For Score*
Similar to Friday, 18 October 2013
*Instructions:
In each AMRAP, one person performs max reps of one exercise while the other performs the set number of coupled exercise. Once the set number is complete, partners switch. Maintain a continuous count on the max reps for each AMRAP. Athlete performing max rep exercise can only be working if other partner is working.
On 4 minute jump rope and rowing, only one person working at a time. Switch speed skips every 50, and switch rowing every minute.
Score is two part: One is total rounds and extra reps of set exercise. 1 round is completed when both partners have successfully completed the set numbered exercise. After WOD completion, add all completed rounds together, and all extra reps together. And two is total max rep numbers.
Post scores and experiences to comments
Row class took a little longer than planned. So had to make an on the spot adjustment to WOD.
6 minute AMRAP
Rest 1
Max rep in 3 minutes
Rest 1
5 minute AMRAP
Rest 1
Max calories in 3 minutes (guys switch at 15, girls @ 10)
Rest 1
4 minute AMRAP
I partnered with Brian Harmon
Total rds and extra reps: 11 rds 13 reps
Total maxes: 616
Note to self: next time only score maxes. Rds and reps is too much to track.
D. WODed with John Boone
Set 1 – 89 Both mod 125# John mod with step ups
Set 2 – 440
Set 3 – 66 John mod 45# kbs
Set 4 – 50
Set 5 – 148 John mod speed skips
Total 793. Didn’t attempt to keep rounds. Can’t do two things at once..