Wednesday – 200122

Wednesday – 200122

SWOD

4 sets of:
Back Squat x 4 reps @ 65%, 70%, 75%, 80%

then, 3 sets of:
Barbell Curls x 10 reps
DB Shrugs x 20 reps
DB Rear Laterals x 20 reps

WOD

Complete as many rounds and reps as possible in 9 minutes of:
2-4-6-8-10-etc… Ground to Overhead (135/95)
10-20-30-40-50-etc… Double Unders

……….

 

BURN

Warm-up:
Tabata 8 rounds :20 sec on :10 sec rest
Burpees and Buttkicks
– alternate between the 2 movements –

Partner WOD 25 min AMRAP
Complete as many reps as possible in 25 minutes of:
100 Step Ups
100 Burpees
100 Situps
50 walking lunges together

*While one partner Chips away the other Partner does:
Step-ups= Row
Burpees=Bike
Sit-ups= plank hold

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