Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of: 10 Row Calories 15 Thrusters (45#/33#) 15 Kettlebell Swings (53#/35#) Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises. Post total and partial rounds.

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Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Lifting: Hang Squat Cleans and Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set Squat Clean 1-1-1-1-1, using heaviest weight per set

As a complex 1 Hang Squat Clean + 1 Squat Clean

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Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

Complete as many rounds as possible in 10 mins of: 1 Legless Rope Climb 3 Hang Squat Cleans, 185/135 lbs

As a team of 2. Alternate full rounds with your partner. Rest 5 minutes then Pt. 2.

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Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Complete as many rounds as possible in 10 mins of: 2 Muscle-ups 6 Shoulder-to-Overheads, 135/95 lbs 24 Double Unders

After Pt. 1. As a team of 2 alternate each exercise with your partner.

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Nothing assigned for January 07, 2017