Little combo of "cardio" & strength/some skill under a time pressure...
Your score is your row time in SECONDS minus TOTAL REPS completed in the triplet after the row...
WORKOUT:
1000m Row
(4:00 Cutoff... Yep, it's fast!... If you don't finish the whole 1000m than your time will be 4:00 plus the extra meters you are short of 1000m converted to seconds)
REST 4:00
4 Deadlifts (155#/103#)
2 SPLIT Power Snatches (1 Rep On LEFT Leg, Then 1 Rep On RIGHT Leg)(155#/103#)
1 Overhead Squat (155#/103#)
* Perform As Many REPS As Possible In 4 Minutes *
Some rules and regulations...
- For the split to count you MUST move your feet to at least TWO feet apart on the split AND both legs must be bent at least slightly... Bring both legs back together to finish...
WEIGHT SCALE FOR SECOND PART BECAUSE IT'S KINDA HEAVY!
#1 - 135#/93#
#2 - 115#/83#
#3 - 95#/63#
#4 - 75#/53#
#5 - 65#/45#
Just like yesterday we will run this WOD in groups of 5 for as many heats as needed... Let's make it a lot! 20+ for evening classes!
POST YOUR RESULTS FOR BOTH PARTS AND TOTAL POINTS EARNED TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
15 comments:
1000m row - 3:44.7
Deadlifts - 8
Split power snatches - 2
overhead squat - 1
(all @ 73#)
Total points=213.7
3:52 row
3 rds + 4 (135#)
207 points
259 reps
63#
257; (63#)
291 minus 48 is 243. Crappy knee but finished it. 58#
206 95# row was 3:43 davae
1000 m row 3:37.9
78# snatch
4 rds+5
Total Score-184.9
1000m row 3:15.1
35 reps (135#)
JK - 3:36 Row - 5 Rds + 5 Reps
216 - 40 = 176
1000 m row, 3:44
35 reps (75#), light weight but I needed to work more on form/technic:)
Dan
422 row. WTF. Ha!
32 reps. OH squats - I suck! Practice practice.
3:31 row
4 rounds plus 5 reps
Score: 178
Brendan
3:52 row
29 reps @ 115#
203 score
3:50.0 row
5 rounds + 1 = 36 (73#)
194 score
3:47 1000m row
5 rounds @ 83#
score= 182
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