Partner effort, one rows while the other rests, each person must complete each round, switch until all rounds done.
Row 50-40-30-20-10 calories
Post time to comments.
9 Racked Thrusters (135#/95#)
20 yard SPRINT ( NOT a light jog)
7 Ball Slams 20#/14#( high energy and drop your body weight!
20 yard sprint
Warm up : 1k row/ static holds
10 Box Jumps
10 Turkish Get Ups 35/25
10 Hang Cleans 95/65
10 Hollow Rocks
Wall ball (20/14) & Star jumps
*Rest 2 minutes (you are responsible for your resting time. LOOK at the clock!!!)
Knees to Elbows & Squat thrusts
*Rest 2 minutes
Mountain climbers (2 count, elbows MUST touch KNEES!)
Sit ups (shoulder blades must touch floor on way down and finger tips MUST touch molding!)
*Remember, some care about your score, but EVERYONE cares if you cheat! Call them out!!!
This is what happens when you ask to WOD 1 minute after you graduate from “Foundations.” Congratulations to Joshua, welcome to the family!
Two man teams. One person rows while the other completes a round of the gymnastics portion. For example, team member “A” will row as far as he/she can while team member “B” finishes 21x pull-ups, then they switch, and so on. The row distance will be continual, the gymnastics portion is for time. The team with the longest row and shortest time for the gymnastics wins.
As a team:
Post distance/time to comments.
Paralette L-holds (total 5 minutes)
every time you drop do 10x paralette pass-throughs.
Look who’s back!
Good to see you Ronny.
COMPLETE AS MANY ROUNDS AS POSSIBLE, 25 MINUTES:
200 M RUN
15 GOBLET SQUATS (45/M – 25/F)
15 DIAMOND PUSH-UPS
Technique work, 15 minutes, Handstand Push-Ups
Complete as many rounds as possible in 25 minutes. Goblets are completed with dumbbells or kettlebells. Diamonds are essentially tricep push-ups. We’re hitting cardio and muscular endurance through intense repetition, with no rest. After the AMRAP, work 15 minutes on technique –HSPUs.
Run hard on your runs. Goblets require flat feet, legs open in a sumo-type stance, weight held about chest height, deep squats. On the triceps, keep a tight back and deep push-ups.
KB swings 21-15-9-4 (55/35)