Tue. Jul 16th, 2019
partner wod 2 14 18 1024x683 - Associate WOD (2/14/18)

Associate WOD (2/14/18)

GROUP CLASS WORKOUT

Heat Up: 2 Rounds: 30 Air Squats, 400 Meter Run/500 Meter Row or 20 Cal. Bike, 10 Strict Twin DB/KB Press

MetCon:
Welded Rx:
Associate WOD
16-14-12-10
squat clear thrusters
40-40-40-40
calorie row
25 Minute Time Cap

Weights:
16 @135#/95#
14 @155#/105#
12 @175#/120#
10 @195#/125#

Particular person WOD
Eight-7-6-5
squat clear thruster
20-20-20-20
calorie ski

Weights:
Eight @135#/95#
7 @155#/105#
6 @175#/120#
5 @195#/125#

Lean:
Associate WOD
For Time:
300/250 calorie bike
150 kettlebell swings (44#/26#)
150 air squats
150 V-Ups
100/80 calorie bike
35 Minute Time Cap

Particular person WOD
For Time:
125/100 calorie ski
75 kettlebell swings (44#/26#)
75 air squats
75 V-Ups
125/100 calorie ski

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