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WOD for 012619

25
Jan

WOD for 012619

Partner Workout!

Trading Mins for TOTAL Reps at each station (10 Mins)

Station 1.) Cal. Bike 

Station 2.) Air-Squats

Station 3.) Row for Calories 

Station 4.) Cal. Bike 

Station 5.) T2B

L1: Pistols, T2B, 

L2: Pistols, T2B,

L3: Air-Squats, K2E

L4: Air-Squats, Ab-mat Sit-ups

(3-min Rest)

Trading FULL Rounds…Complete 8 Rounds Total (4/Person) Against (10)-mins… For Time¬†

6 Deadlifts 

5 Hang Cleans 

4 Front Squats 

100m Sprint 

L1: 165/115

L2: 115/85

L3: 95/65

L4: DB’s

(3-min Rest)

Within 12-mins… For Time (1 Person Works/1 Person Rests)

40 Box Jump Overs 

21 Pull-ups 

100 Double Unders 

30 HSPU

15 Curtis P’s

100 Double Unders 

20 Bar Over Burpees 

9 D-Ball Squats

100 Double Unders 

L1: 24″/20″, Deficit HSPU (4″/2″), 135/95, 150/100, DUs 

L2: 24″/20″, HSPU, 115/85, 120/80, Double Unders 

L3: 20″/17″ (Step-Overs), 75/55, 80/60, 1/2 Attempts (+) 1/2 Singles 

L4: 17″/15″ (Step-Overs), DB’s. 60/40 or Slam-Balls (20/15), Singles

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