Warm-Up | Performance & Fitness
Two sets of:
Farmer’s Carry x 100ft
Run x 200m
Followed by…
Two sets of:
Kettlebell Push Press x 5 reps each side
Kettlebell Windmills x 5 reps each side
Reverse Lunge with Kettlebell in Goblet Hold x 10 reps
Then…
Two rounds for time of:
400 Meter Run
500 Meter Ski Erg or Row
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
400 Meter Run
40 Wall Ball Shots (14/10 lbs)
400 Meter Run
500 Meter Row or Ski ErgTime Cap = 40:00 – please adjust distances accordingly.
400 Meter Run
500 Meter Ski Erg or Row
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
400 Meter Run
40 Wall Ball Shots (14/10 lbs)
400 Meter Run
500 Meter Row or Ski ErgTime Cap = 40:00 – please adjust distances accordingly.
33min06 with row , 20kg DB and 10kg WB , it was goooood ! Thanks
First of all I hate Gosh! Hahaha he fucking kicks ass every wod! Atta boy!
I did 38:36 RX did ski and row each round (Clydesdale division)
Bryan is a damn gazelle and then goes back to work…who does that!? BRYAN DOES! Good shit bro!
Haha thanks Ryan! I appreciate that, but honestly, I was surprised that I finished it under the cap time
Rx. Row – 18:15
Run about 1:35 ea
Row about 1:45 ea
20/10 db snatch
15lb ball unbroken
Caught breath between movements
Meant to say 1 round Rx. Had to get back to work
37:06 Rx with row & upscaled medball to 9kg