Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell SwingsTeam 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.
Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat CleansLifting: 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
Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat CleansAMRAP 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.
Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double UndersAMRAP 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.
Nothing assigned for January 07, 2017