A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Pull-Ups
20 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
A. 27rds all the team rx
B. 11rds +16reps all the team rx
My original text didn’t post, so here it is again from Saturday:
Great 3 man team WOD with my two sons today! I did the Performance WOD, and the boys did the Fitness WOD.
A. 26 rds (115# power cleans; 20/10# db snatches for the boys)
B. 17rds +30 (55/40/25# kettlebell swings)
Forearms were on FIRE after pull ups and KB swings! Wow!
Proud of them! Team WOD’s are going to be our Saturday routine, and fishing on Sunday! 🙂
A. 27rds all the team rx
B. 11rds +16reps all the team rx
A. 27rds all the team rx
B. 11rds +16reps all the team rx
A. 27rds all the team rx
B. 11rds +16reps all the team rx
Did solo 1:1
A. 8rds rx
B. 6rds rx
A. 10 rounds alone. Rested 2x rd time. Rx weight
B. 4 rounds. Grip is dead! Got my first butterfly pull ups!
Worked with my nephew so we rested roughly the average of each of our work time.
A: 17 rounds Rx counting the ghost. About 50 seconds per round.
B: 13.5 rounds Rx counting the ghost. About 70 seconds per round.
The heat has been brutal and has really had an impact the last few weeks.
Was just my wife and me and she did the fitness version.
A. 20 rounds even.
B. 14 rounds and 10 pull ups.
A. Partnered w/ wife (12 min), Rx weight: 14 + 3
B. Partnered w/ wife (12 min), Rx weight: 13 + 18
This was the PERFECT amount of hard.
Super fast!
Still feeling the Murph hangover, so just worked the 3rd session of the gymnastics program; very tough practice this one
Yay for Invictus Gymnastics and Coach Travis! Glad you are enjoying it yet still finding it challenging.
A. No partners. 1:2 work/rest ratio.
As Rx: 6 rounds (niece joined in the beginning, did her own version of it)
B. With 55lb db swings: 4 rounds (Both nephew and the niece joined on this one, to much talking not enough doing haha)
Way to include them Joshua!
Thanks. They kind of invited themselves haha but I figured I needed partners
My entire back side from my shoulders to my hamstrings felt tight and sore this morning…so spent 20 min stretching Banded scarecrows PVC good mornings Downward dog GHD extensions Cat stretch Hollow rock hanging from pull up bar SOLO – Rest 30 seconds between rounds A. 15 rounds + 2 PC 3 Power cleans @ 95# 6 burpees over the bar (with my back tight…I wasn’t comfortable with BJ…played it safe don’t need any more misses) SOLO – Rest 30 seconds between rounds B. RX – 10 Rounds + 8 KBS 10 Pull Ups 20 KBS @ 16KG C. LAWN… Read more »
No partner so 1:1 work to rest
A. 115 lbs 7 rounds
b. RX 5 rounds.
Great way to start a Saturday