WODs

11.16.18

11/15/2018

11.16.18

 

 

 

A. Conditioning

 

30 min AMRAP

 

Teams of two, alternating movements

 

20 Calories Row

 

20 Dumbbell Thrusters (55/35)

 

20 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″ Box)

 

20 Pull-Ups

 

20 Box Jumps (24″/20″)

 

 

 

Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.

 

 

 

 

 

Optional Programming:

 

 

 

A.

 

Three sets of:

 

Bench Press x 10 reps @ 93-95% of your 10-RM

 

Rest 2 minutes

 

 

 

B.

 

Three sets of:

 

Dumbbell Floor Press x 15 reps @ 2111

 

Rest 60 seconds

 

Supinated-Grip Barbell Rows x 8-10 reps @ 2111

 

Rest as needed