PERFORMANCE & FITNESS

Warm-Up.

Segmented Cat-Cows x 10 reps

Hamstring Stretch w/ Eccentric Loading

Thoracic Iso Holds

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.

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Candy Olkey
Candy Olkey
September 11, 2021 12:12 pm

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 »

Mugu
Mugu
September 11, 2021 5:39 am

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.

Candy Olkey
Candy Olkey
September 11, 2021 12:13 pm
Reply to  Mugu

Outstanding work Mugu!!