10.17.2018

WOD
2 Rounds
3 Minute AMRAP
20/15 Cal Row
AMRAP Sit-ups

Rest 1 Minute

3 Minute AMRAP
20/15 Cal Bike
AMRAP Double Unders

Rest 1 Minute

3 Minute AMRAP
20 KB Deadlifts 70/53
AMRAP Box Jump Overs 20″

10:30 AM Bootcamp with Shauna
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 (ab mat ok, med ball sit-up and then throw or pass the ball to partner who is set up on the other side)
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) ***DO 30 sec one side and 30 sec. the other) NOTE: switch sides at 10 calories
5. Partner sled push (20 m. each- there and back)
6. 40 Partner Russian Twists

Leave a Reply

Your email address will not be published.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