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

 

 

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