Drain’O

Partner WOD
3000m row (switch often as you like)

Rest 5 minutes

20 minute running clock. Move right into the next AMRAP…

AMRAP 4 Minutes (alt partners every time the bar hits the ground)

  • Thrusters (135)(95)

AMRAP 7 Minutes Break it up anyway you want (one person working at a time)

  • 10 Pull-ups
  • 20 Push-ups
  • 30 Squats

AMRAP 9 Minutes (relay style)

  • 5 Deadlifts (225)(155)
  • 7 Burpees
  • 15 KB Swings

Doc rowing 2
Happy Birthday Doc aka Chris S!
Jack E  Push Press
Happy Birthday Jack E!
Anna N Front Squat
Happy Birthday Anna N! Anna’s birthday is tomorrow.

8 Responses to “Drain’O”

  1. Iron E

    Team MikeB, Iron E, O’Malley
    10:56, 63, 6+1, 6+22
    95# thrusters
    185# DL, 44# KB swings

    Happy birthday all!

  2. MikeB

    Team: Iron E, O’malley, MikeB

    Great working with these guys great effort and continuous movement! Awesome job everyone today!

    Row – 10:56
    Wod:
    1) 63 reps
    2) 6 rds + 1 = 361
    3) 6 rds + 22 = 184
    Total = 608

  3. dirtyD

    cheers Doc, Jack E and Anna N!
    Team Southpaw and dirtyD

    525 (45#, 135#, 28#kb) Renae w red bapu and me on rr, kpu, step ups
    2K row 8:40 ish
    Thanks Southpaw for getting me up and out for some early fun!

  4. David E

    Team Roman, Keegan, David E
    10:06 Row
    73 @ 95#
    6 rds (thanks Keegan for doing almost all the pull-ups 🙂
    7 rds + 13 (185#, 53#)

    Good teamwork guys! Pleasure working with you!

  5. Southpaw

    Happy Birthday Chris, Jack, & Anna!

    Thanks for posting our score Dirty D. It was great working with you!

    Great job 0730s! Really tough but excellent class, Coach Jim, thanks!

  6. Gina

    Started out apprehensive, but turned out great partnering with Pat this am.

    526 reps – 3000m row. Pat RX & 75#, band pu, & knee pu for me.

    Great workout!