Conditioning:
Partner WOD
30-20-10 rep rounds* of:
Pull-ups
Wall-ball shot (20/14)@(10/9’)
*Calories biked
…rest 2:00, then…
30-20-10 rep rounds* of:
Meters of handstand walking
GHD sit-ups
*Calories rowed
For time and calories
*While one partner is performing reps, the other partner performs specified monostructural movement for max calories.
Equal work required on all repetition exercises.
Strength:
Snatch
8 @ 25% 1RM
6 @ 35%
5 @ 45%
4 @ 55%
3 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 85%
1 @ 85%
1 @ 85%
For quality under load
Post results and experiences to comments
Partnered with Boone
15:20 mod bear crawls
73 bike
57 Row
Strength work ✅
14:56 Rx+ with Coach
25/20# WBs
Strength: worked multiple singles at 88# (78%) working quicker turnover and catching in a deep squat. Thank you for the tips Coach!
We were 5:28 on first part.
Biked 72 cals
Rowed 109 cals
SWOD:
With newly diagnosed torn ACL and multiple other issues with left knee, I decided to only catch in a 2-4” power position on snatches, built up to 75% and work multiple singles at that load.
Partnered with John G
Cap- 15:26
75 cal biked
58 rowed