Thursday, 28 March 2013
A 3 person team will complete the following exercises for both time and repetitions:
6,000 meter row for time &
KB Snatches (Power) (35# / 25#) (Scale to 30# DB / 20# DB) for Repetitions
One athlete will row and another will begin the one arm kettle bell snatches alternating between each arm for each repetition. The resting athlete will count the number of correctly performed repetitions while the team continue to accumulate meters rowed until the "team" reaches 6,000 meters. Athletes can switch as needed between the two exercises but one athlete must rest and count snatch repetitions throughout the WOD. At the end of the WOD the coach will flip a coin to determine which exercise is counted for the team. Row Time or Snatch Repetitions?
Skill: Kettlebell Snatches
Warm-up
400 m run / 500 m row
10 push-ups
10 GHD sit-ups
10 Frankenstein walks
10 Air Squats
10 OHS
10 Pass-Throughs
A 3 person team will complete the following exercises for both time and repetitions:
6,000 meter row for time &
KB Snatches (Power) (35# / 25#) (Scale to 30# DB / 20# DB) for Repetitions
One athlete will row and another will begin the one arm kettle bell snatches alternating between each arm for each repetition. The resting athlete will count the number of correctly performed repetitions while the team continue to accumulate meters rowed until the "team" reaches 6,000 meters. Athletes can switch as needed between the two exercises but one athlete must rest and count snatch repetitions throughout the WOD. At the end of the WOD the coach will flip a coin to determine which exercise is counted for the team. Row Time or Snatch Repetitions?
Skill: Kettlebell Snatches
Warm-up
400 m run / 500 m row
10 push-ups
10 GHD sit-ups
10 Frankenstein walks
10 Air Squats
10 OHS
10 Pass-Throughs
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