Thursday 10.4.18

 Katie S.

Katie S.

Skill:
12 minutes to complete the following -
3-4 Rounds
Alternate:
Station 1 - Chest-to-Bar Butterfly Pull-Ups x 6-8 reps
Sc: Chest-to-Bar Kipping Pull-Ups/PU/Ring Rows x 6-8 reps

Station 2 - Strict Handstand Push-Ups x Max Reps
Sc: If you do not have a strict handstand push-up then please elect to do the scaled version:
Elevated Foot Handstand Push-Up x 10 reps

Rest as needed


Partner WOD:

Three rounds for time of:
Partner A Rows 500 Meters…

While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and then keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row. In other words - YOU CAN’T PUT THE KB/DB DOWN UNTIL YOUR PARTNER FINISHES THEIR 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.

Rx: 50/35
Sc: 35/20 or less

Mandi Reading