2015-01-03

SATURDAY WORKOUT

Let's attack a twist on an individual Games WOD from 2010 today!

WORKOUT:
In groups of 2 trading off whenever you like...

"Strict Pyramid 'Row'len"

1500m Row
63 KB Swings (35#/53#)(All the way overhead, but try to keep heels down!)
36 STRICT Chin/Pull Ups
1000m Row
42 KB Swings (35#/53#)
24 STRICT Chin/Pull Ups
500m Row
21 KB Swings (35#/53#)
12 STRICT Chin/Pull Ups

24 minute cutoff for this one...

Once this cutoff is reached all teams will immediately proceed to the following...

You will have just TWO MINUTES ONLY to establish a STRICT Press 1RM for each partner in your group...

You can use a rack for this one and partners can change each others weights...

POST YOUR WORKOUT TIME AND COMBINED WEIGHT FOR THE PRESS TO COMMENTS  

1 comment:

Lisa Dempsey said...

With Sasha.

We fell 6 reps short of finishing the last bit of strict pullups.
68# press for a score of 23:52--Lisa

Sasha's score was about a minute better because she got a higher # for the press.