two 3 man teams, each member takes an exercise. Rest between rounds = time for other team to finish. Rotate through, until each team member completes each exercise:
1. 200 m Farmer’s walk, 2 x 32kg kb 2. 146# barbell overhead lift x 25 (*may use any method of lifting as long as arms and legs fully extended at top) 3. 20# MB burpee/throw for distance. Continue until both partners finished
Angie: Will 20:31 Patrick 21:30 Andrew 26:23 Ken 18:29
Interesting workout. Missing a lot of the old-timers (Gene, Andy, Jason C), and haven’t done this one for a while. Times weren’t as fast as we’ve seen, but a great effort for most people’s first attempt!
Would have been good to see some times from the people who have done this one before, to see how they compared. We’ve been shifting focus for the last couple of months away from MetCon workouts, and more to Strength. Not sure how that’s affecting things. Hope to get a better picture of this over the next month or so.
Partner warm up: Row 250 m while partner uses hammer Row 250 m while partner does ball slams
MB GHD Situp throws (2 kg ball) x3 sets to fatigue
db Snatch work: 2 db power Sn 2 db SN 2 db alt. SN (“off” db held in rack position) 2 db alt. SN (“off” db held overhead) 2 db split SN 1 leg/2 db split SN (alt. lead leg) 1 leg/1 db split SN (alt lead leg)
BE bench db rows x3
Benchmark workout “Fran” tonight. 21, 15, 9 reps for time of: