Friday, 31 March 2017

Conditioning:

Partner WOD

 “Freaky Friday”

Complete as many rounds as possible in 12 minutes of:

12 One-arm Dumbbell Snatches (50/35)

12 Knees-2-Elbows

2 x 200m Run Sprint

 

…rest 2 minutes

Complete as many rounds as possible in 10 minutes of:

10 One-arm Dumbbell Snatches (50/35)

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.

Flexibility/Mobility:

Hip Capsule – 1:30/side

Spine Smash – 2:00

Overhead w/ External Rotation Bias – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 55

 

 

Post score and experiences to comments

Comments

  1. Partner with Katie
    I did Rx. 103, 87
    Row with Patrice, Katie, Mark: 8:57.3

  2. Christa says

    Partnered with Rhonda. My mods 20#, singles
    103
    250
    Row with Rhonda/Brian/Nate 7:44.6

  3. Part 1 (in 5 min): 91 Rx
    Part 2 (in 4 min): 184 Rx (sorry Michael for ruining our score with my dismal display of DU skill)

    SWOD:
    Snatches up to 150 lbs x2.
    Failed 155 lbs a couple times. Shoulders are dead after Shoulder Press x 2, and Jerks this week.
    Front Squat up to 265 lbs x 3

  4. kdawson says

    Part 1: 146- 20# snatch
    Part 2: 450- single unders, 20# DB
    Row with Burris, Andrew- 8:17

  5. White Ape says

    Did shortened version of WOD before lifting session. 5 min, rest 2 min, 4 min
    “Jammy”
    AMRAP 1: 83 Rx
    AMRAP 2: 255 Rx

    Snatch work:
    2 reps at each:
    135-145-155-165-165-185
    FSQ work:
    3 reps at each:
    215-255-285-305

  6. CWOD: First workout after being sick all week. Worked out with becky and we did some work.
    SWOD: worked snatch up to 98# (91% of 1RM). Worked FSQ up to 3@143# (85% 1RM).

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