Scorpion Queen was here!
Strength:
Jerk
5 reps at 70% 1RM
3 reps at 80%
1+ reps at 90%
For Max Reps at 90%
Conditioning:
Partner WOD
“Freaky Friday”
Complete as many rounds as possible in 12 minutes of:
12 One-arm Kettlebell Snatches (53/35)
12 Knees-2-Elbows
2 x 200m Row Sprint
…rest 2 minutes
Complete as many rounds as possible in 10 minutes of:
10 One-arm Kettlebell Snatches (53/35)
10 V-ups
2 x 50 Double Unders
…rest 2 minutes
Now team up with another partner group.
Row 2000m
For Score and time
Similar to Friday, 26 September 2014
Instructions:
All AMRAP’s are EQUAL WORK. All exercises are done relay style – one does their half and then tags the other. E.G. One partner does 6 One-arm Kettlebell Snatches, tags the other, who then does 6 One-arm Kettlebell Snatches; and then they go to K2E. For scoring purposes, each 200m run and 50 DU are worth 2 points each. If you get half of the distance/DU, you get 1 point.
Mobility:
Hip Capsule – 1:30/side
Spine Smash – 2:00
Overhead w/ External Rotation Bias – 1:30/side
Post load and max reps, rounds and reps for each AMRAP, and the total rounds and reps to comments
T.
15.3. Scaled. 801 reps.
D.
15.3. Rx. 190 reps. Ring MU are rough.
Will enjoy being in the top spot of MP open. For a day.
D that was an impressive performance. I am so impressed! Way to go!
Thanks Jana. Today was a good day. That usually means the next wod will leave me crying for my mama.