Warm-Up | Performance & Fitness
500 Meter Row
Followed by…
Two Rounds of:
100 Foot Overhead Kettlebell Carry, Each Arm
5 x Single Arm Kettlebell Windmills, Each Arm
10 x Kettlebell Sumo Deadlifts
10 x Kettlebell Swings
Followed by…
A.
Three rounds for time of:
Partner A Rows 500 Meters…
While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by…
Partner B Rows 500 Meters…
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by…
Both Partners A and B run 400 Meters (together)
———–
One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.
3rnds Solo OH lunge 35dbs
21:34
Did solo as 3 rft
row 500m 100′ kb walking lunges 15kg first 50′ front rack 2nd 50 farmers carry
19:33
goal was sub 20 aspirational goal was 2×50′ lunges for each set. Got it the first 2 sets then had to break every 25′ the last set.
Made up Thursdays workout and dragged the hubs into it.
A) 95/105/115/125/135/145/155/176/170/175
B) Partner style, one person working at a time:
Echo Bike cals, 85
50 Ground2OH, 135\95#
8:47