WOD: January 19th, 2018

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Pass Throughs x20
Scorpions x20
Banded Side Shuffle 100′
Duck Walk 50′
Burpee Broad Jumps 50′
Squat Holds
60 sec hold
*rest 60 sec
60 sec hold

T2B Progression
Lat Activation’s – Beat Swing – Swing Development – Kipping Knee Raises – K2E – T2B
*Do five to ten rep of each movement. Pick an option that you can string more than five together in the WOD.

Partner WOD

Fitness
Partner AMRAP, 21 mins
7 Wallballs 10lbs
7 Knee Raises
7 burpees
* Partners alternate rounds

Scaled
Partner AMRAP, 21 mins
7 Wallballs 14/10
7 K2E
7 burpees
* Partners alternate rounds

RX
Partner AMRAP, 21 mins
7 Wallballs 20/14
7 T2B
7 burpees
* Partners alternate rounds

Accessory/HIIT/ROMWOD

1.
Bodybuilding, Not for time
5 rounds:
db bench press x 10 reps
Double db row x 10 reps

5 sets, x 10 reps
Plate Over head walking lunges 45/35

2.
Interval AD
20 sec on 40 Sec off
*3 can work together at a time on 1 AD. Score is total cals.

3.
ROMWOD