Tuesday 10.10.17

Strength/Skill: Cleans

  • 7 min EMOM:
    • 1 Clean @ 85% of 1 rep max

WOD: 25 min Partner Battle

  • Part 1) 5 RFT (scored part):
    • 10 Power Cleans (135/95)
    • 10 Back Squats (135/95)
    • 10 HRPUs
      • Use the same barbell for your cleans and squats.
      • You may Front Squat if you are uncomfortable with the transition of the bar from the ground to the back rack.
  • Part 2) Transition Portion:
    • Row: 100m, 200m, 300m, 400m, 500m
      • Your first round of rowing will be 100m, second 200m, etc.
      • 500m is the max distance.  If you go back to the rower for a 6th round, you are still doing 500m.
        • 25 min cap
        • The Rules:
        • This is a Partner Battle.
        • 3, 2, 1, GO: Partner A begins working on their 5 RFT while Partner B begins working on Part 2.
        • As soon as partner B completes a round of part 2, partner A must stop working on their 5 RFT immediately, keep track of where they left off, and begin working on part 2 while partner B begins working on their 5 RFT.
        • When partner A completes a round of part 2, they switch again (partner B must return to part 2 and partner A picks up where they left off on their 5 RFT).
        • Partners continue in this fashion until one of them finishes their 5 RFT.  Once one partner finishes, the other completes their 5 RFT as fast as possible without any interruption.
        • Each individual will have 1 score at the end of the workout, the time it took them to finish their 5 RFT.  There is nothing to record in regards to part 2.  You want to spend the majority of your time working on the 5 RFT. Push through part 2 hard and fast in order to have time to work on the 5 RFT.
        • Athletes 17+ will have to use the bike or ski erg.


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