27-21-15-9 Reps for Time
Row (calories)
Thrusters (95/65 lb)
Similar Wods
Monday 100607
Monday 100607
Northwest Regional Event 4
For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood
Chris Spealler 14:12, Mary Lampas 15:04 (65lb, 75lb, 95lb Thrusters, 1 pood Kettlebell). Post time to comments.
Friday 141003
Feeks
Feeks
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells
Sunday 210110
Sunday 210110
Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Post time to comments.
Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.
Intermediate Option:
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 20-lb. DBs ♂ 35-lb. DBs
Beginner Option:
3 rounds for time of:
10 burpees
12 dumbbell snatches
9 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 10-lb. DBs ♂ 20-lb. DBs
Wednesday 210106
Wednesday 210106
21-15-9 reps for time of:
Wall-ball shots
Row (calories)
♀ 20-lb. ball to 9-ft. target
♂ 30-lb. ball to 10-ft. target
Post time to comments.
Scaling:
This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.
Intermediate Option:
21-15-9 reps for time of:
Wall-ball shots
Row (calories)
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Beginner Option:
15-12-9 reps for time of:
Wall-ball shots
Row (calories)
♀ 6-lb. ball to 9-ft. target
♂ 10-lb. ball to 10-ft. target