2.17.2017

By
November 6, 2020

PARTNER WOD15 Minute AMRAP2-4-6-8-10-12-14... and so onSlam Balls 30/20KB Swings 53/35Pullups(Non-working partner will hold a static Deadlift hold 135/95)Between you and your partner decide who does what. Each time you switch the working partner you and your partner must go to the middle of the room and complete 6 D-ball over shoulder 70/50 before continuing.

PARTNER SWOD8 Minute EMOM3 Deadlifts @ 80%5 Strict Weighted PullupsOne partner will do 4 minutes of one movement then switch with the other partner to complete 4 minutes of the other movement.

METCON

Tabata workout (20 minutes) 20 seconds on 10 second rest and complete each set 3 times before moving to the next round,2 minute active rest between roundsSet 1: HR push-ups Pulse squats V-ups Jumping lungesSet 2: Surfer turns (180 degree jump turn and 180 jump turn back) Prison jacks (stay low, jack in and out) Plank Tuck jumpsSet 3: Piked push ups (push-up and then into down dog slow) Wall sits Russian twists (KB) Floor jacks (plank position on knees or elbow, feet jack in and out)

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