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Conditioning†:
Partner WOD*
3000m Bike
28 Alternating dumbbell snatches (75/50)
26 Pull-ups
…rest 2:00, then…
1000m Row
24 Double dumbbell hang power clean and jerks (2 × 50/35)
22 Burpees over dumbbells
…rest 2:00, then…
20 Shuttle runs (25-ft down and back = one)
18 Single-arm dumbbell overhead squats left (50/35)
18 Single-arm dumbbell overhead squats right (50/35)
16 Bar muscle-ups
For time
(30:00 cap)
*Equal work required, tag between exercises
†Levels:
- Intermediate/70+ Advanced: 2400m Bike, (50/35) DB snatch, 800m Row, (2 x 40/30) DDB hang C&J, 16 Shuttle runs, 16 Chest-to-bar pull-ups
- Beginner/70+ Scaled: 2000m Bike, (40/30) DB snatch, Ring rows, 600m Row, (2 x 35/25) DDB hang C&J, 12 Shuttle runs, 14 banded pull-ups
Post results and experiences in the comments
Partnered with Brian RX!
7:39
16:03
24:51. Did singles on BMU
22:09 with Coach (Adv Rx)
W/ Henry
6:49
15:12
25:06 adv rx
Did singles on BMU! Got all 8 (i failed 1)
Partnered with John Michelle
8:22
17:55
25:18 intermediate
30# snatch
20# c&j
15# OHS
Used green and red band for pull ups
Partnered with Christie, John
1000m bike
14 alt DB snatch (20lb) could’ve went heavier on snatches
13 RR
8:22
300m row
12 dbl DB C&J (20lb)
11 burpees over DB
17:55
6 shuttle runs
9 SA DB OHS (10lb)Right
9 SA DB OHS left
8 banded pull-up (green & blue)
25:18