PERFORMANCE & FITNESS
Warm-Up.
One set of:
Row x 400m
Prone Plank x 40 seconds
Row x 300m
Dumbbell Side bend x 30 per side
Row x 200m
Rower Pike-up x 20 reps, please break these up into at least two sets to keep quality high
Then…
A.
In teams of two, complete for time:
2000 Meter Row*
Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.
When the running clock reaches 10:00…
In teams of two, complete for time:
800 Meter Run (together)
120 Alternating Single-Arm Dumbbell Snatches (50/35 lb DB)*
Athletes may only perform kettlebell swings while their partner holds a front-leaning rest position. Teammates may switch as frequently as they’d like.
When the running clock reaches 20:00…
In teams of two, complete for time:
800 Meter Run (together)
120 Push-Ups*
Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.
A. Rx solo 31:24 with 2x24kg kettlebells.
No partner, so I started with the static hold positions, since they were the limiting factor, and then I moved through the various exercises for the same amout of time I was able to hold the static part. I executed half of the reps except for the run. I also accidentally inverted the execution of the run because I forgot to run in first place, so I runned at the end instead of at the beginning of both second and last section
Thats a great aproach to takle that Partner wod alone.✌🏼👍🏻
Thanks!
Had a friend in town and they weren’t feeling it, so used June 4th’s
3 min echo bike cal
2 min DB snatches
1 min goblet squats
3 min rower cal
2 min ring dips
1 min strict pull ups
56/32/10/45/25/10
48/20/18/45/25/10
44/20/20/45/25/11
Nice to retest things and see how things are progressing, pushed way too much out of the gate, but outside of that good workout overall.
Solo
1k Row
800 run
60DB Snatch
800 run
60 push
20:54
4 rounds for time of:
30 Calories Echo Bike
30 Alternating Single-Arm Dumbbell Snatches
30 Push-ups
28:48
Modified to go solo, and opted for the bike since it’s so hot today.
Thanks for posting. I’ll do the same workout later today. Well done
Have fun!
26:44 rx