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Monday 10/02/20

Monday 10/02/20

A. WARM-UP x3

-x10+x10 arm circles

-x10 side lunges

-x10 downward dog to cobra

-x10 scorpions

-x20 high knees

 

B. PARTNER WOD – FOR TIME

800m run (together)

60 heavy russian KB swings (RX: 32/24kg, Sc: 24/16kg, Beg: 16/10kg)

40 box jumps

20 T2B

1600m row (split between however)

20 T2B

40 box jumps

60 heavy russian KB swings

800m run (together)

 

Time cap: 35mins

**if last 60 KB swings not finished by 30mins then they don’t go out for last 800m run.

**(all except run split between the two however)

 

METCON

A. WARM-UP x3

-x10+x10 arm circles

-x10 side lunges

-x10 downward dog to cobra

-x10 yoga plex

 

B. EMOM FOR 6MINS

min1: 30sec hollow hold

min2: 20 tuck ups

 

C. EMOM FOR 10MINS

min1: x20 box step ups with DBs

min2: x20 heavy KB DLs

 

D. WOD – FOR TIME

800m row

40 KB swings

20 burpees

40 KB swings

1.5 km bike (0.9 miles)

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