Partner WOD:
100 kettlebell swings 35lbs
100 wall balls 14lbs
100 power cleans 65lbs
200 double unders or 400 single unders
Use 200 m row as pacer. While one partner works the other rows 200 m. Switch upon completion of row.
To do this on your own, cut the reps in half and do 20-30 reps of each with 200m rows in between.
Time: 23:53
I liked this workout a lot. The last set of wall balls + power cleans hurt the most.
Week #1 of 3x/week completed. I'm feeling great and hope to keep it up.
good work on week 1.
ReplyDeletesounds like a good WOD, might try it this weekend
beast of a wod. really wish my gym had med balls and somewhere to throw them against. probably taking tomorrow off/doing some gymnastic work at home.
ReplyDelete25 kb swing 55# (sub 45# db)
row 200m
25 kb swing 55# (sub 45# db)
row 200m
25 wall ball 20# (sub 65# thruster)
row 200m
25 wall ball 20# (sub 65# thruster)
row 200m
25 power clean 95#
row 200m
25 power clean 95#
row 200m
50 double under
row 200m
50 double under
27:17