Oct 26, 2017

Friday 2017.10.27

Warmup

50 Single unders
50 Double unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
10 Air squats
10 GHD hip extensions
Then teams practice desired movement scheme

WOD

In teams of three, alternate movements within the round to complete, with one athlete working at a time.
10 rounds for time of:
3 Goblet Squat @ 53lb/35lb
6 Burpees
12 Russian KBS (Same weights)

How to do it:  Each round has three parts in which:
Person A does 3 squats, then B does 6 burpees, then C does 12 Kettlebell swings.
Person C does 3 squats, then A does 6 burpees, then B does 12 Kettlebell swings.
Person B does 3 squats, then C does 6 burpees, then A does 12 Kettlebell swings.
That’s one round.

If the team is up for it, you may all move at once.  However, you may only go to the next movement when the other two athletes have finished theirs. In other words, you have to synchronize the start, e.g., if you finish your squats first, you may not move on to the burpees until your partners have both finished their movements.

Post your team’s approach (sequential or simultaneous) and time to Comments.

2 comments:

Matthew DeSabio said...

12:57 (solo)

monroe said...

With Brandie, I go you go, 16:18