2014-04-26

SATURDAY WORKOUT

Another team day, but this one should be the best one so far! :)

WORKOUT:
In teams of TWO:

Complete the following THREE workouts in order...

WOD #1:
"Ground to Overhead"

Using 93#/135# and altering every FIVE REPS with your partner perform 30 total reps using either a snatch or clean & jerk to get the bar overhead (So 6 total sets)...

ONCE FINISHED MOVE ON TO THE FOLLOWING...

WOD #2:
"Helen"

400m Run
21 KB Swings (35#/53#)
12 Pull Ups (Any Style)
* 3 rounds *

Partners are REQUIRED to alternate EVERY movement on this one for each round...

ONCE FINISHED WITH THIS ONE MOVE ON TO THE FINAL...

WOD #3:

"Karen"

150 Wall Ball Shots For Time (14#/20#)
OR
SCALE UP TO...
120 reps with a 20#/25# Ball
SCALE UP MORE TO...
90 reps with a 30#/35# Ball

These must be done in 6 sets only between you and your partner... So if you go Rx'd then you will switch off every TWENTY FIVE REPS, if you scale up then it will be every 20 reps (20#/25#) AND 15 reps (30#/35#)

You will have 25 minutes to finish this one!

Come in and have some fun this weekend!

POST YOUR TOTAL TIME TO COMMENTS

6 comments:

Emilie Goldsberry said...

22:03 for Anne and I! Thanks Anne!

Anonymous said...

21:21 with nick
lets do this one again sometime
Dave

Nick Lurz said...

It was fun! Awesome job Dave!

Jason Monroe said...

21:25
With Kettlebell Kev and Anthony C.

Eldon said...

15:08 with Colin
25# wb

Rachel said...

22:36 with Katherine