2/12/15 “Captain Kirby”

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Mobility:  Shoulder Mobility.


Skill Practice Warm Up:  None.


Workout:  “Captain Kirby” – For Time.

Row (A: 900m, I*: 800m, N: 700m)

then 5 rounds of:

Handstand push up (A: 8 reps, I*: 4 reps, N: 4 db press)

10 burpees over the bar (lateral)

10 hang power snatch (A: 95lbs, I*: 65lbs, N: 35lb kb swings)

then:

Row (A: 900m, I*: 800m, N: 700m)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  17 – 24 minutes

Coaching Tips: Take the first row easy, it is just the warm-up. Chop up your reps into smaller sets on the parts of workout you think you may struggle with (i.e. snatch or HSPU). Burpees just keep at a consistent pace. Last row is an all out effort.

Log your results online by clicking here.

Compare To:  2014 – 10 – 16


 Optional Cash-out: None.

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