Partners alternate whole rounds for time and complete five 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.)
A. Bryan (1:1 work:rest) – 3:02, 2:59, 3:03, 3:06, 3:04. 27:24 total time.
38:41, Done with the wife. 53# kB / 50# DB (26# kb / 25# DB – Wifey)
30:41, Done with wife #53/35 KBs.
Duthie’s –> 32:08 RX
With gym wife:
35# kb for press and gs
20:37 but… we were pressed for time (had to get the haunted house bootcamp set up?)
We had partner 2 start the row when partner 1 started the run.
Flew solo today as well. After yesterday’s abysmal performance…
As Rx (53 lb KB), 1:1 Work/Rest Ratio:
Round 1: 2’27”
Round 2: 2’29”
Round 3: 2’27”
Round 4: 2’29”
Round 5: 2’20”
Hit 57 seconds each 250 meter row. Felt like I could have gotten my rounds under 2-minutes if I went with a lighter KB.
I hope everyone has a great weekend!
By myself today… Did 1:1 work/rest ratio
27:00 total time 15:00 working the. Just under 3min each round.
Used 44lb kb for PP and 53lb kb for goblets.