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Bring-a-Friend WOD this Friday, March 5th!
Skill:
5 Tempo double kettlebell L-sit strict press @ 3030 pace
1:00 Rest
5/5 Single arm dumbbell bent over rows w/ 3 sec pause at top
1:00 Rest
4 Sets for quality
Conditioning:
“Death by Duo”
Every minute on the minute, for as long as possible*:
1 Pull-up
1 Kettlebell swing (72/53)
*add one rep to each movement every minute. For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings. Continue with this pattern until the prescribed work cannot be completed within the minute.
…Rest 1:00 then…
Every minute on the minute, for as long as possible*:
1 Power clean (95/63)
1 Push-up
*add one rep to each movement every minute. For example, on minute 2 athlete will perform 2 power cleans and 2 push-ups. Continue with this pattern until the prescribed work cannot be completed within the minute.
For total score
Post results and experience to comments
144Rx
99, 127 rx, very tough on grip and lungs, gotta learn to push through at 3nd
Cwod
1. 69
2. 105
Total: 174 Rx
86 – could have pushed and gotten through 9 rounds. Took too long on pu.
145 –
231rx total
Hey but you did those pull-ups! Strong work!
Open here you come! 🙂
Total : 150
72
78
Mods :
Plu progression
35# kb
26# pc
100, 131
231 Rx
109, 209
318 Rx
Push harder next time on next to last round, on both parts