WARMUP
COACH will lead the group through a 400 meter jog while incorporating Dynamic stretches - FUN FUN!
WcG Partner WOD 1 [21-15-9]
BUY-IN: 800 meter RUN (together)
3 Rounds
A 1 starts and A2 can immediately follow but cannot pass A1RD 1
500m Row
21 Box Jump 24/20, 20/12
KB farmers carry out
21 KB american swing
KB farmers carry in
3 Rounds
A 1 starts and A2 can immediately follow but cannot pass A1RD 1
500m Row
21 Box Jump 24/20, 20/12
KB farmers carry out
21 KB american swing
KB farmers carry in
RD 2
500m Row
15 Box Jump
KB farmers carry out
15 kb american swing
KB farmers carry in
RD 3
500 meter Row
9 Box Jump
KB Farmers Carry out
9 KB american swing
KB farmers carry in
WcG Partner WOD 2 3,6,9,12 15 Minutes
BUY-IN: 800 meter RUN (together)
15 minutes amrap
A1 pedals for calories while A2 complete 1 round then switchA1:
Bike for calories
A2:
3 Rope Climb
6 HSPU
9 Pull up
12 Push Press 135/95, 115/75, 95/65, 75/45
15 minutes amrap
A1 pedals for calories while A2 complete 1 round then switchA1:
Bike for calories
A2:
3 Rope Climb
6 HSPU
9 Pull up
12 Push Press 135/95, 115/75, 95/65, 75/45
