WOD

10.03.18

WARM UP

General & Specific

TEAM WOD of 2

In 30′ complete:

A) 10 alternating rounds (5 each member) of:

4 Strict Handstand Push Ups

8 Pull ups

12 Air Squat

-no rest

B) 10 alternating rounds (5 each member) of:

10 KB Swing @32/24Kg

100mt Run

-in the remaining time- switching as needed complete max reps of:

Squat clean thruster (cluster) @135/95lbs

WARM UP

General & Specific

TEAM WOD of 2

In 30′ complete:

A) 10 alternating rounds (5 each member) of:

4 Strict Handstand Push Ups OR 2 Wall Climbs

6 Pull ups

12 Air Squat

-no rest

B) 10 alternating rounds (5 each member) of:

10 KB Swing @24/16Kg

100mt Run

-in the remaining time- switching as needed complete max reps of:

Squat clean thruster (cluster) @115/75lbs

WARM UP

General & Specific

TEAM WOD of 2

In 30′ complete:

A) 6-8 alternating rounds (3-4 each member) of:

8 Push Ups h/off

8 Jumping Pull ups

12 Air Squat

-no rest

B) 10 alternating rounds (5 each member) of:

10 KB Russian Swing

60mt Run

-in the remaining time- switching as needed complete max reps of:

DB Hang Squat clean thruster (cluster)

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