9.11.2017

SWOD

Back Squat (off new working max)

3@70%

3@80%

3+@90%

WOD

21 EMOM

Round 1: 40 double unders

Round 2: 3 Front Squats @ 70% (from ground)

Round 3: 5 Ring Muscle Ups (10 C2B Pull-ups)

 

METCON
1. 40 calorie Partner Assault bike (20 cal each) and other partner Rip stick (RIP) jack (jumping jack with rip stick),
2. 40 Partner wall balls
3. 40 Partner med ball sit-up 4. 40 calorie Partner row (20 cal each) and other partner RIP Hockey slap shot, mid shot and overhead shot (Side to anchor, back leg pivots as you give a quick slap shot, then a quick mid shot and an overhead shot BUT HOLD the overhead for 3 seconds and then repeat) NOTE: switch sides at 10 calories
5. Partner sled push (20 m. each- there and back)
6. 40 Partner Russian Twists

 

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