In WODs

The Ferrandean Sandwich
6 min rowing (must switch every minute)

5 min. Amrap
75/55
45/35
3 clusters
5 push-ups
7 Vups
(Partner does an entire round and then they switch)
Rest 1 minute

5 minute amrap
135/95
95/65

I go/U go:
Hang clean/clean/jerk complex

1 minute rest

5 minutes
Double unders/Hollow hold:

Partner 1 does as many Du as possible for 30 seconds while partner 2 maintains hollow hold. Switch every 30 seconds

Rest 1 minute

Row for another 6 minutes. Switching each minute.

Score is cumulative meters rowed/ rounds/ complexes and Du’s

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text. captcha txt
0