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Two person partner WOD:
200 Russian KB Swings - 35/26, 53/35
150 Calorie Row
100 Burpees
50 Calorie Assault Bike
*40 Min Time Cap
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Only one partner working at a time.
CrossFit Hot Springs |
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Saturday Class Time at 8 AM --- Two person partner WOD: 200 Russian KB Swings - 35/26, 53/35 150 Calorie Row 100 Burpees 50 Calorie Assault Bike *40 Min Time Cap --- Only one partner working at a time.
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Skill: Turkish Get Ups - Build up to a Heavy 5 Reps per side --- WOD#1 12 Min Rotating EMOM @95/65 L1, 135/95 L2, 155/105 L3 A). 5 Deadlift B). 5 Power Clean C). 5 Strict Press rest 5 Mins then WOD#2: For time 15-12-9 Thrusters - 75/55 L1, 95/65 L2, 135/95 L3 Scaled Pull Ups L1, Pullups L2, C2B's L3 --- Midline: Dead bugs - 3 x 10 Reps (each side) WOD - “Trifecta” L1, L2, L3 6 Rounds 5 Min Air Assault Calories 3 Min Row for Calories 1 Min Max Double Unders Score = Total Calories + Double Unders *Compare to 11-09-16 Skill: Bird Dogs - 3 x 10 Reps (each side) --- WOD: 3 RFT 400 Meter Run L1, L2, L3 21 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 12 Pull Ups L1, 12 C2B's L2, 12 Bar MU's L3 --- Accessory For time: 400 Meter Sled Push 90/45 Rx, 135/75 Rx+ ------------- It's been a while but we have done this core work before. Please watch. |
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