Conditioning:
Partner WOD
Row 3000m
…then…
20 rounds* of:
8 Alternating dumbbell snatches (60/40)
10 Wall-ball sit-up throws (25/20)
12 Dumbbell goblet squats (60/40)
For time
*Equal work on the row. Alternate exercises each round.
Wall-ball sit-up throws are performed by one partner anchoring feet under dumbbells, and start in a half sit-up position. The other partner is standing and facing them at their feet. Standing partner tosses ball to the downed partner, who then falls back, touching their shoulders to the floor, and then raising back up to the half sit-up, simultaneously throwing ball back to standing partner.
Post results and experiences to comments
45:00 Rx+
Jimmy used 75# DB
I used 40# DB for half the squats and 50# DB for other half of squats
Also used the 50# DB for 10 snatches!!! #roadto50!!
Great WOD! The 75# was rough! Strong work partner!
45:43 Rx with Christa
Those 40# felt awesome!! Just gotta keep working on them
53:32
Partner w Katie
Me: MRX weights 35# DB/ 14# WB
Katie 30# snatch/ 14# WB / 35# Goblet Squat
20 rounds… Wowzers! Great WOD though with a great partner.