Monday 12/11/18

Monday 12/11/18

A. WARM-UPΒ x2

-x10+x10 arm circles

-x20 scissor swings

-x20m walking lunges

-x20m side shuffle

-x20m inchworm walk

 

B. EMOM FOR 9MINS

min1: x40sec hollow hold

min2: x30sec arch hold

min3: x20 V-ups

 

C. PARTNER WOD – 3 ROUNDS FOR TIME

P1: Row 250m (P2 holds 2 KBs)

P2: Row 250m (P1 holds 2 KBs)

P1: 10 pull ups (P2 hang from bar)

P2: 10 pull ups (P1 hang from bar)

P1: 200m run

P2: 200m run

 

time cap: 20mins

 

 

6:10 class

A.WARM-UPx3

-x10+x10 arm circles

-x20 scissor swings

-x10 side lunges

-x10 lunges

-x5 inchworms

B. CORE – SAME

C. WOD – 6 ROUNDS FOR TIME

250m row

20 TRX rows

0.5km bike

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