Saturday, 05 May 2018

 

Conditioning:

Partner WOD*

1600m run

…then…

2 rounds of:

10 Kettlebell Swings (97/62)

12 Chest-2-Bar Pull-ups

14 Overhead Squats (135/93)

18 Sit-up Slammers (14/10)

20 Calories Rowed

…then…

200 Double Unders

…then…

2 rounds of:

10 Kettlebell Swings (97/62)

12 Chest-2-Bar Pull-ups

14 Overhead Squats (135/93)

18 Sit-up Slammers (14/10)

20 Calories Rowed

…then…

100/90/80 Calories Biked

 

For Time

*Equal work required. Each partner will do half of each number. Each exercise can be broke up however partners wish, as long as equal work, and only one at a time is working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Couch Stretch – 1:30/side

Spine Smash – 1:30

Butterfly – 1:00

 

 

Post time and experiences to comments

Comments

  1. Manny says:

    30:52 Rx w/ Grant

    KB crushed me

  2. sflynn says:

    37:12, me Rx, Ally 63# OHS
    First time for both of us using 62# KB. A few no-reps but I’m so proud of us! C2B clicking for these Apes2NoGood too. Strong work Ally! Fun times!
    Awesome WOD! Now it needs a name.

  3. Jaime says:

    34:35 (I think) MODS
    partnered w mommaT

  4. Manny says:

    Also got my first strict ring MU! x3

    Thanks to “MU Pro tips with Tara” clinic after class

  5. Kirby says:

    PinkyBex +Mrod Shadowing- 3/4 MP scAPEgoats.
    36:31- mods:
    62# KB Russians
    75# OHS (66% for me- felt good doing all 7 unbroken!)

    Terrible and great all at the same time.

  6. Pinky says:

    PinkyBex 36:31, mods as above. That Bike was something awful.

  7. RhondaMomma says:

    Robert and Rhonda
    40:32 Mod
    We did the bike first, then the rope, run last
    KB – me 53# -Robert -Ape KB
    OHS 95/63

    Lesson of the day..not really in command of that 53# KN.
    Other than that is was a great partner wod as partner words go..short heavy rep scheme kept you breathless and tired throughout. Not much rest. Like that one

Speak Your Mind