NW Strength & Conditioning Benchmark WOD
- For Time (with a Partner)
- 500-400-300-200-100 meter Row (x2)
- Partner Kettlebell Rack Hold (24/16 kg)
- 5 Burpee penalty for each drop of kettlebells
With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.
Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.
About the wod
Background: We first saw the workout posted by United Barbell (San Francisco, CA) who told us they borrowed it from Foundation CrossFit (Seattle, WA), whose co-owner, Andrew Bueno, replied: "While I would love to take credit (especially since that's a benchmark workout we use at FCF often) the "Panic Breathing" workout should be credited to Zach Filer of NW Strength & Performance (and Old Country Iron Club) ... and CrossFit Kettlebell instructor Jeff Martone." We contacted Zach, who confirmed. We also found it originally posted on his Iron Club training log on Decemebr 9, 2010.
Zach said: "I did come up with "Panic Breathing," it's a dedicated piece that I picked from a style of training we do with Tactical Athlete. I'm the lead programmer for the CrossFit Kettlebell specialty course and Jeff Martone created CrossFit Kettlebell as well as Tactical Athlete. We will do rack holds with all kinds of workouts in that program to make people learn to breathe under stress. "Panic Breathing" is play on this that adds a disgusting 5-1 row put in place for [our] team to complete as well."
From the original post on the Iron Club Training Log: "You need only be in the rack position. I am not saying you need to be standing. You may not lean against anything to support yourself, but you may kneel or squat if that seems like a good idea. If you squat, your elbows may not touch your knees or you will receive a penalty. Take into account that anything other then the standing position runs the risk of further constricting the lungs. And as we’ve found from our other kettlebell conditioning, lung constriction = Panic Breathing. Fatigue makes cowards out of many."
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