PERFORMANCE & FITNESS
Warm-Up.
Segmented Cat-Cows x 10 reps
Hamstring Stretch w/ Eccentric Loading
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps
Then…
Three rounds for time of:
Partner A Rows 500 Meters…
While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
Immediately followed by…
Partner B Rows 500 Meters…
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
Immediately followed by…
Both Partners A and B run 400 Meters (together)
———–
One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.
A. High Hang Snatch + Hang Snatch – 35#, 55, 60, 65, 70, 75, 80, 80 B. AMRAP 10 min – 7R + 82 reps = 390 reps 10 DU 1 Power Snatch @ 75# 20 DU 2 Power Snatch etc… ***134 Rep PR from 9/11/19!! C. Today’s Wod done Solo…so modified it like this 1500m Row – 6:58 300′ walking lunges w/ 20# double DB 1500m run – 9:02 Total Time 25:12 ***had about 1 min transition between row and lunges and about 2 min transition between lunges and run (cant run that far without running sneakers on and… Read more »
2996m row
(One M for each person killed today, 20 years ago)
3 sets
30# DBs
30 walking lunges
15 strict press
Never forget today. And God bless America.
Outstanding work Mugu!!