11-10-2018

9
Nov

11-10-2018

10am COMMUNITY WOD

21min AMRAP (partner ascending ladder)
5 wallballs (20/14)
5 Double KB Deadlift (KB 53/35)
5 Cal Bike/Row/Ski…

Partners complete full round then switch. Reps increase every other round (both complete 5/5 then 6/6, 7/7… etc.)

The resting partner must hold the med ball immediately after working partner finishes their set of wallballs and must continue to hold med ball until the working partner completes the entire remaining reps within the round. Once the working partner completes the round of 5/5/5, the resting partner (who should be holding the med ball) will immediately go into his/her round of 5/5/5, repeating this sequence following the ascending rep scheme mentioned above until the clock expires.

Score = TOTAL REPS!

 

COOL DOWN / CORE
3 x 1 Min (30sec/30sec) weighted planks

Coach will pause clock @ 30sec while partners alternate between weighted planks. use bumper plates and go AHAP!!!