Friday, July 5, 2013

Friday WOD

Partner WOD!

"Weston" vs. "Stephen"

1000m Row*

3 Rounds:
CF1 "Weston":
160m Dumbbell Farmer's Walk (45/30)
80m Dumbbell Waiter's Walk (40m each hand) (45/30)

CF2 "Stephen":
10 Sit-Ups
10 Back Extensions
10 Knees-to-Elbows
10 Stiff-Legged Deadlift (95/65)

1000m Row*
  • * = Switch at each 250m, Active Rest: Hold barbell (95/65) in front rack position
  • CF1 completes one movement of "Weston" while CF2 cycles through movements of "Stephen"
  • For example: CF1 complete the farmer's walk in the time CF2 finishes sit-ups, back extensions and 5 KTE. CF2 then completes the farmer's walk while CF1 starts on the "Stephen" exercises. When CF2 finishes the farmer's walk, he continues on the "Stephen" movements where he left off (starting with the 5 remaining KTE), while CF1 does the waiter's walk. Continue in a similar fashion.
  • Each CF completes 3 rounds of "Weston"

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