11-30-17

11-30-17

WARM-UP

EMOM-every min for 6mins

1st – Spiderman lunges + cobras

2nd – Pass thru + ovd squat

3rd – 30sec hollow hold + 30secs starfish alternating toe touches


STRENGTH

-TEMPO FRONT SQUATS (3SECS DOWN/2SECS IN BOTTOM)

5 SETS OF 3 REPS

*Final week of tempo FS…..work your mobility extra hard, tempo ovhd squats are coming!!! 🙂


PARTNER WOD

EMOM-every min for 18mins

1st min- Max Deadlifts (225/175)(+275/195)

2nd min- Max Cal Assault Bike

3rd min- Max Partner Wall Ball Passing Sit Ups (20/14)

___________

*One person will work at a time except for the sit ups. Partners can switch off whenever they want but the main goal is to add up as many reps as a team as possible and keep the intensity high!

*On the Passing Sit Ups partners will perform the sit ups at the same time passing the wall ball back and forth each time they come up.

*Score will be total reps added together for the entire 18mins

 

 

 

 

 

 

 

Add Comment

Your email address will not be published. Required fields are marked *