Complete for time:
500m Row (Buy in)
5 rounds of
5 Power cleans 60kg
10 Burpees over bar
500m Row (Cash out)
If your doing the open then replace burpees with just a jump over the bar if you wish to.
Open News:
7 minutes AMRAP of Burpees! Good luck with that one and I like the fact that they are being strict with the arm extension.
7am Class
ReplyDeleteMax rep pull ups x 3 - 10, 6, 6 - with the purple band, need to work on pull up strength.....too much kipping not enough strict!
WOD
Well Paul and I were given a bit of punishment over and above the posted WOD...thanks Rob!!!!
5 Rounds for time of:
500m row
5 x Power Cleans 50kg
10 x Burpees over bar
500m row
32:19
So that was x5 the amount rowing....5000m! Anyway still enjoyed it but that amount of rowing has effected the time somewhat :)
I read that as 500m row buy-in, then 5 x WOD, and then 500m row cash-out. So 1000m row in total?. Either you guys got shafted or this was a treat :-)
ReplyDeleteEither way - glad it was my rest day.
Not sure treat is the right description but it can only make me fitter & stronger....thats what i'm telling myself anyway!
ReplyDelete