Saturday, 05 October 2019

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Conditioning:

Partner WOD

Part 1:

With a 12-minute cap:

2ooom Blind row*

20 Synchronized burpees-over-bar

20 Synchronized toes-2-bar

…rest 2:00, then…

Part 2:

With a 6:00 cap:

5-10-15 rep rounds† of:

Pull-ups

Thrusters (95/65)

…rest 2:00, then…

Part 3:

5:00 to find 1-RM hang squat clean

…rest 2:00, then…

Part 4:

With a 9:00 cap:

2 x 200m Sprints

100 Speed skips

50 Dumbbell snatches (50/35)

2 x 150m Sprints

50 Double unders

30 Dumbbell snatches

…rest 2:00, then…

Part 5:

10-8-6-4 rep rounds of:

Partner deadlift (315/265/215)

Bar muscle-ups

 

For time

Equal work required. One at a time working, except during synchro and hang squat cleans.

*Partners switch every 250m. Partners can only cay “switch” when the rowing partner reaches their given distance.

†Perform this section as “follow the leader”. Partner A does 5 Pull-ups, B does 5 Pull-ups. A does 5 thrusters, and B 5 thrusters. A does 10 thrusters, B does 10 thrusters, and so on.

 

Comments

  1. With Coach:
    Part 1: 10:50 Rx
    Part 2: 4:22 Rx
    Part 3: me 125#, Coach 300#
    Part 4: 6:22 Rx
    Part 5: 18 years Rx; MU a struggle for me today. :-/
    Total 54:45
    I really loved this WOD! It needs a name!

  2. Partner with Justin for part 1 and the rest with Sandy
    Part 1: cap at 14 burpees
    Part 2: I finished 15 thrusters, Sandy got 2 in by cap
    Part 3: 123# (3# PR)
    Part 4: I did 25 DU, Sandy got 33 singles by cap
    Part 5: 12:41 mod PLU+Dips
    Total: 52:41

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