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30 October 2018

30
Oct

30 October 2018

30 October 2018

Warm-up: Block Run, then, 3 Rounds:  Lunge from turf to pull-up rig, 10 Scap Hollow Rocks, Bear crawl to turf. Run Block.

Strength: Hang Clean (yes, squat but from the HANG), 5×4 or Snatch, any way, 1-1-1-1-1-1-1

Stamina (don’t post on board):  150 Burpees for Time

WOD: “Awareness” – Partner WOD, Courtesy of Coach Cameron

Break up the work between both partners however you want. However, the synchronized Air Squats must be done together.

100 Calories on Choice of Erg/Bike

100 Kettlebell Swings (53/35)

100 Push-ups

100 Synchronized Air Squats (together)

100 Burpee Box Jumps

100 Synchronized Air Squats (together)

100 Ab Mat Sit-ups or 60 GHD Sit-ups

100 Alternating Dumbbell Snatch (55/35)

100 Calories on Choice of Erg/Bike

Cool Down:  5 Sets:  10 Hollow Rocks / 15 GHD Sit-ups

 

 

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