Strength:

Clean to 2 Front Squats

(15:00 time cap)

 

For Max Load

Perform one clean, then perform 2 front squats.

 

 

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 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

 

Complete as many rounds as possible in 8 minutes of:

8 One-arm Kettlebell Snatches (53/35)

8 Toes-2-Bar

2 x 100m row

 

 

For Score

Compare to Friday, 16 August 2013

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, 50 DU, and 100 row are worth 2 points each. If you get half of the distance/DU, you get 1 point.

 

 

Post max load, rounds and reps for each AMRAP, and the total rounds and reps to comments