02.11~02.17 WOD

02.11~02.17 WOD

Mon
Teams of 2
4Rounds
50 DU
40 KB Goblet Sqauts 32/24
30 KB Box Step Over 20/12
3laps

Tue
Handstand skill

Conditioning
EMOM * 15min
10 Pull ups
20 Push ups
10 HSPU

Wed
For time
21-15-9-3
DB C&J 40/25
Burpees
DB Lunge (L=1)
V-ups

Thu
Core Workout
2Rounds
1min on – 30sec off / 2
Hollow Hold
Superman Hold
Teams of 2
E3MOM * 6
26/20cal Row
20 Alt V-ups (you go , i go) (L=1)
15 AB mat sit ups (you go , i go)

Fri
Teams of 2
50 DB Thruster
50 DB Power Clean
50 DB Push Jerk
50 DB OHS
50 DB Front Squats
*EMOM 5 Burpees

Sat
Teams of 2
100cal Row
80 Burpees L.Jump over partner
60 AKBS
40 Elbow to Hands
20 BM / C2B

Sun
Partner “Kelly”
5Rounds
400m Run (together)
30 Box Jump
30 WBS
Time cap : 25min

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