1.18.2017

Partner WOD Buyin
7 Minute AMRAP
10 Pushups
20 Meter D-ball/Slam ball Carry (50/30)
*One Partner works at a time

3 Minute Rest

WOD
20 Minute Cap
4 Rounds
20- KB Swings 53/35
20 Box Jumps 24/20
15 Goblet Squats 53/35
15 V-Ups

METCON

Tabata Workout: Cardio and Strength Tabata- 30 second rest between rounds

Tabata 1 (Repeat for 4 rounds):

  1. Burpees 20 sec., rest 10 sec.
  2. Assault bike 20 sec., rest 10 sec.

Strength 1 (Repeat for 3 rounds):

  1. Push-ups 30 sec., rest 10 sec.
  2. Weighted walking lunges 30 sec., rest 10 sec.

Tabata 2 (Repeat for 4 rounds):

  1. Repeat run 20 sec., rest 10 sec.
  2. Skaters 20 sec., rest 10 sec.

Strength 2 (repeat for 3 rounds):

  1. Double KB row 30 sec., rest 10 sec.
  2. KB squat and press 30 sec., rest 10 sec.

Tabata 3 (Repeat for 4 rounds):

  1. 20 sec jumping squats, rest 10 sec.
  2. 20 sec mountain climbers, 10 sec. rest

Strength 3 (Repeat 3 rounds):

  1. 30 sec. V-ups, rest 10 sec.
  2. 30 sec. planks, rest 10 sec.

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