20 mins:
30 Shoulder-to-Overheads, 135 lbs, 4 mins
30 Burpees, 4 mins
30 Kettlebell Swings, 70 lbs, 4 mins
with remaining time AMRAP:
2 Max Rep Burpees
Rest 4 mins
20 Max Effort Kettlebell Swings, 70 lbs
Rest 4 mins
12 Max Reps Shoulder To Overheads, 135 lbs
20 mins:
30 Shoulder-to-Overheads, 135 lbs, 4 mins
30 Burpees, 4 mins
30 Kettlebell Swings, 70 lbs, 4 mins
with remaining time AMRAP:
2 Max Rep Burpees
Rest 4 mins
20 Max Effort Kettlebell Swings, 70 lbs
Rest 4 mins
12 Max Reps Shoulder To Overheads, 135 lbs
February 13, 2015 2:44 PM
3 rounds | Rx'd
772nd WOD
Result
Result
3 rounds | Rx'dNotes
This was a WOD Tommy made up for Alpha Dog, I was without programming so it looked fun I gave it a try. I started with 135 pound Shoulder to OH, and man this took me seriously 3-3:30 minutes to finish. I was only able to get 2 burpees. Then I figured out the WOD and stopped sucking wind..I was able to get 20 KB swings, and then on the last little AMRAP I did 12 Shoulder-OH @ 135. BTWB doesn't really have a good category for this workout. You have 4 minutes to do the 30 reps of the first movement, then in time remaining you do AMRAP of the second movement. Then you rest 4 minutes and move to the second couplet of movements.
Notes
This was a WOD Tommy made up for Alpha Dog, I was without programming so it looked fun I gave it a try. I started with 135 pound Shoulder to OH, and man this took me seriously 3-3:30 minutes to finish. I was only able to get 2 burpees. Then I figured out the WOD and stopped sucking wind..I was able to get 20 KB swings, and then on the last little AMRAP I did 12 Shoulder-OH @ 135. BTWB doesn't really have a good category for this workout. You have 4 minutes to do the 30 reps of the first movement, then in time remaining you do AMRAP of the second movement. Then you rest 4 minutes and move to the second couplet of movements.
Stats
WOD Count
772nd
Level
-
Avg Power Output
≈ 37.1 (ft*lbs)/sec
Training Days
16 (2024)
History
1
Stats
WOD Count
772nd
Level
-
Avg Power Output
≈ 37.1 (ft*lbs)/sec
Training Days
16 (2024)
History
1
Movement Progress
Movement Progress
Milestone 3,000
Burpee
2,566 Reps (+30)Milestone 3,750
Kettlebell Swing
3,600 Reps (+30)Milestone 3,250
Shoulder-to-Overhead
3,136 Reps (+30)History (1)
History (1)
