Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Run 300 Meters
(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)
Bryan and Christy – Run 200m vs row. Dumbbell (60#/20#) for press and squats. 29:37.
22:40 solo done using 24kg kb. 1:1 rest. Fastest time 3:10.
Completed 4 RDs no partner
Row 1000 m
5 ea arm (50) DB
10 goblet squats (53) kb
50 DUs / broke between SUs and DUs
Time: 26:02
2:30 / 2:20 / 2:20 / 2:15 @ DB 45# / solo – 1 work : 1 rest
Did solo so 1:1 rest, no track area so did another 250m row instead of the 300m run. KB push press + goblet squats @ 50#: 2:53/2:54/2:55/2:55
Had 3 teams today!!!
Mike/Kaci airdyne, 30#for kaci 45# for Mike around 23 mins
Jenny/becky, 15 burpees, Jenny 30#, becky 25# around 22mins.
Me/chaleigh: rope waves me 30# db’s chaleigh 25# around 23
Fun wod!
As Rx’d @ 24kg Kettlebell (solo 1:1)
My rounds were all around 3:00/3:15, pretended to have a faster partner so i started at the 6/12/18minute mark every new round.
Total time: 21:12
Nice finisher of the week!
As Rx w/ 55# KB (solo 1:1)
2:54 / 2:50 / 2:51 / 2:48