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