Another team workout at the pool ...

Teams of Two:
3x*
Part I:
One team member gets in the water with a kettle bell (KB) and has to move the KB 25 meters, under water. The KB must be placed on the pool floor when you come up for air.
While moving the KB, the other member jumps rope (singles).

Part II:
When the KB reaches the far side of the pool, it is placed on the wall and the team member in the water swims back (25 meters).
While that member is swimming, the team member on land switches from jump ropes to rope-facing burpees (we didn't have bars at the pool :).

*The 3x here indicates that each team member does each portion 3x ... so, it's really a 6x.

Part III: After completing the swim portion, the team must complete:
100 Goblet Squats

Another wet and wild Tuesday night at the pool with the tourists gawking at us. Good times!!

"Omatoiminen WOD"

Warm up:
Easy row 3-5min.

2-rds
5 DL
5 Muscle snatch
5 Press (behind neck)
5 OHS

2 rds
3 Snatch drops
3 High hang snatch
3 Hang snatch

A.
Hang squat snatch: 5x1 (90-95%)

B.
Pause Front squat: 5x2 (~82%)
2-3s. Pause

C.
Ghd sit up: x70
Ghd back extension: x70

1 2 3 4 5 6 7 8 9 10
Devil press dumbell 22.5
Hspu

vähenevät toistot

2 rounds:

• run 400 m
• 50 Burpees
• run 400 m
• 50 pull ups
• run 400 m
• 50 hand release push ups
• run 400 m
• 50 squats

7 rounds for time:

3 Power Clean (Rx 205/115) - 95#
4 HSPU

Post WOD:
2 X 1 minute Weighted Plank (15)

200m run
12 push ups

Timecap 8mins

run 400m
max pull-ups

AMRAP 20

score = total # of pull-ups

I need to work on my butterfly, it's the only way to really kill Nicole. Not happy with this, I was targeting 100+.

Run 400m
Max pull-ups

AMRAP 20

Score = total # of pull-ups

Nyt naatitaan :)