A. 2-position clean – Increase to working weight and do 3 sets (total) at that weight. DROP under the weight!
B. Partner workout, for reps and total time:
Partner A works / (Partner B accumulates reps in the second movement in brackets)
60 KB swings / (shoulder to overhead with 95/65# barbell)
Switch and repeat
Rest 1 minute
30 pull-ups / (hang power cleans with 95/65# barbell)
Switch and repeat
Then an alternating (1 lap each) KB/DB farmer’s carry (1 weight) for 20 laps. The catch? The weight cannot touch the ground. If you drop it, you inflict 15 burpees on your partner. If you are both equally responsible for a dropped weight, you both do 15 burpees.
Our two FrostFit teams are doing a double workout today, so if you want to come and cheer them on, feel free. The first workout will be between 3 and 4 pm, and the second likely around 5:30 pm. We have two teams entered in the competition – Mara and Lisa in the women’s team division, and Earl and Scott in the men’s team division. FrostFit is coming up on Jan 25-26, so if you’re free one or both of those days, come on out and show your support.
Looks like lots of fun!
Yay! This does look really fun!! I am so excited and so looking forward to this!!
A. Worked up to 85#, was kinda fun watching a slow-mo vid Colin took of me…happy to report my form was good!! Whoop!!
B. Was the 3rd wheel with 2 amazing ladies at the nooner today 🙂 Time was 14 something, this was a tuffy for me, but a gooder! 35# KB by far the hardest movement! 45# for BB stuff and 55# KB for the farmer carries. NO burpees!!
Had fun today – thanks all!!
Awesome workout and great job to our frostfit people with the double wod today.
A) 135#
B) 19:55 with Shelley. Rx’d with 35# KB, 65# BB and 60# KB for farmer carry. 53 reps shoulder to overhead and 49 hang power cleans. Thanks for being my partner, Shelley, and remembering the last part of the wod.
Thank you so much for putting this double workout together for us today!! It has given me a lot more confidence going into everything next weekend! Thanks so much again for all your tips on strategy, form, communication, etc, it is greatly appreciated!!
Clean + 2 front squat complex – 122.5 (PR!)
Workout 1 Went good, learnt proper judging form on paralettes and also learnt to hold a Deadlift is much easier with a hook grip!
Workout 2 – 35#KB, 33shoulder to overhead 65#’s
30 Pull-ups was torture, then only got 18 65# power cleans bc my arms were completely smoked!
60#KB Farmers Carry, these went off smoothly and no Burpee penalties for either of us!
Mara and I finished in 16:47