Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and LungesAMRAP 20 mins: Burpees, Row (calories)s, AbMat Sit-ups and 2 more
Complete as many rounds as possible in 20 mins of: 10 Burpees 20 Row (calories)s 30 AbMat Sit-ups 40 Double Unders 50 Walking Lunges
Choose as a Team of 2 alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.
Power Clean & Jerk 1-1-1Power Clean & Jerk : 1-1-1
Power Clean & Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Chipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking LungesChipper: Row Calories, Wall Balls, Toes-to-bars, 4 and more
For time: 60 Row Calories 50 Wall Balls, 20/14 lbs, 10/9 ft 40 Toes-to-bars 30 Burpee Box Jump Overs, 24/20 in 20 Deficit Handstand Push Ups, 3.5/2 in 10 Shoulder-to-Overheads, 185/125 lbs Dumbbell Walking Lunge, 50/35 lbs, 100 ft
Use 53/35 # KB's for lunges
Nothing assigned for November 26, 2016