Announcements - we will meet in the 3rd floor weight room; please arrive as early as possible so we can claim enough space!
Equipment required - towel, lifting platform, and a motivated partner!
Warm-up and instruction - Matt and I will rotate among groups to ensure everyone is tracking on the points of performance for both the ground to overhead and front squat. When you arrive, start warming up your hamstrings and shoulders...this one will be a smoker!
WOD -
Partner WOD
AMRAP 17
Person A - Run 200 meters
Person B - 5 x ground to overhead (95/65) and 5 x front squat (95/65)
switch roles upon return and once both complete, that's 1 round
NOTE: whichever partner finishes first gets to rest until their partner is complete with the prescribed work.
Post partner's name, number of rounds complete, and time for the cash-out to comments.
7 comments:
I have to run a diagnostic APFT tomorrow morning for my CZCP guys and gal. I also have Survival Gate 4 tomorrow so would not be making it either way. Its essentially the final exam for the swim class.
I paired up with Jonathan. That was a good one, but definitely a tough one. I'm pretty sure we got 6.5 rounds on that one. As Rx'd.
Matt and I paired up and completed 6.5 rounds. Matt sub'ed single-unders for the run to rest his hip.
fun times! Glad to see a big group!!
With Nels
6.5 rounds
I paired up with Erin. Really good workout.
Sore as heck from yesterday's workouts. Maxed the swim test though. only a few more lessons left.
Did this solo, so mod'd to:
AMRAP 17:
7 x hang to overhead (95)
5 x front squat (95)
run 200 meters
7 rds + 2 hto
(**started w/ 5-5-3-3 sets of deadlift, at pretty light weights: 95-145-165-185)
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