Friday, 09 December 2016

 

Conditioning:

With a running clock for 25 minutes:

0:00-6:00:

Partner AMRAP 1:*

20 Thrusters (95/65)

30 Kettlebell Swings (53/35)

20 Pull-ups

 

…rest 6:00-8:00, then… 

 

Partner AMRAP 2:

08:00-15:00:

Accumulate as many calories rowed as possible in 7 minutes

 

 

…rest 15:00-17:00, then…

 

Partner AMRAP 3:

17:00-25:00:

8 Shoulder-2-Overhead (135/95)

12 Ring Dips

16 Box Overs (24/20″)

50 Double Unders

 

*Movements are equal work

For Scores

Score 1: Total reps completed

Score 2: Total calories rowed

Score 3: Total reps completed

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post scores and experiences to comments

Comments

  1. Is AMRAP 2 an eating competition?!

  2. David Duvall says:

    240
    124 kcal
    270
    Only 35 on kb, red band plu

  3. Partnered with Debbie. Wrote down our scores on board but now have promptly forgotten.
    I do know work was done, fun times were had.

  4. Christa says:

    Partnered with Katie
    106. 15#kb, green/red banded PLU
    97
    193. 65# S2O, blue banded Dips, 18″, singles

  5. darrenandtara says:

    D.
    Partnered with Daniel. Rx except Daniel dropped to masters Rx on weights. 75/45/115.

    Wod 1. 160
    Wod 2. 120
    Wod 3. 239

    Good wod. Little bit of everything including suck.

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