3 RFT
20 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings, moderate weight
then…
10 MIN AMRAP:
100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”
Farmer Carry should be a weight you can handle unbroken the whole time.
Box Jumps should be high but doable at consistent rate.
WOD 1:
forgot to log my time; it was between 7 and 8 minutes, used 20# dumbbell for OH squat and 2 pood kettlebell for swings
WOD 2:
10 full rounds, as rx’d
This was a great set of WODs to do quickly before the HWAC recital. I warmed up with 100′ handstand walks and pegboard (attempts).
Did WOD 2 again yesterday:
12 rounds + 50′ farmer carry, rx’d
Rested five minutes and then rowed 300 calories (not for time). That was so, so hard. Despite it not being a timed row, I like to use it to gauge my work. My time was a minute-plus more than the last time I did it. The last time, however, I did the row fresh; I’m sure that made a huge difference in how it felt.
time – 22:13