Skill:

Rowing Technique and Damper/Drag Test

 

For Quality

 

Conditioning:

Partner WOD

“Go For It!”

 

Complete as many rounds as possible in 7 minutes of:

5 Squat Cleans (155/103)

Max rep Box Jumps (30/24″)

 

Rest 1 minute

..now as a team, perform as many Speed Skips as possible in 4 minutes

Rest 1 minute

 

Complete as many rounds as possible in 7 minutes of:

10 Handstand Push-ups

Max rep Kettlebell Swings (53/35)

 

Rest 1 minute

…now as a team, row as many meters as possible in 4 minutes

Rest 1 minute

 

Complete as many rounds as possible in 7 minutes of:

5 Chest-2-Bar Pull-ups

Max rep Double Unders

 

For Score*

Similar to Friday, 18 October 2013

 

*Instructions:

In each AMRAP, one person performs max reps of one exercise while the other performs the set number of coupled exercise. Once the set number is complete, partners switch. Maintain a continuous count on the max reps for each AMRAP. Athlete performing max rep exercise can only be working if other partner is working.

On 4 minute jump rope and rowing, only one person working at a time. Switch speed skips every 50, and switch rowing every minute.

Score is two part: One is total rounds and extra reps of set exercise. 1 round is completed when both partners have successfully completed the set numbered exercise. After WOD completion, add all completed rounds together, and all extra reps together. And two is total max rep numbers.

 

 

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