1/11/19
WOD

20190111

CrossFit:

The Coach B Special!

Teams of 2:

26 Minute Amrap:

60 KB Swings (53/35)

60 KB Overhead Walking Lunges (each partner does 15 with each arm)

60 KB Hang Power Cleans (each partner does 15 with each arm)  

60 KB Goblet Squats

600ft.  KB Walk (each partner does 100ft. with KB overhead, 100ft. with KB in a farmer's carry, and 100ft. with KB in front rack)‍

Comp:

The Coach B Special!

Teams of 2:

26 Minute Amrap:

60 KB Swings (53/35)

60 KB Overhead Walking Lunges (each partner does 15 with each arm)

60 KB Hang Power Cleans (each partner does 15 with each arm)  

60 KB Goblet Squats

600ft.  KB Walk (each partner does 100ft. with KB overhead, 100ft. with KB in a farmer's carry, and 100ft. with KB in front rack)

Recovery Bike

20:00 Recovery Bike

On the 5:00, 10:00, 15:00, and 20:00:

15 Weighted Hip Extensions

Max Effort L-Sit

Synergy:

Pull Strength:

10 Ring Rows + 10 KB Deadlifts

*4 Sets

Then,

Highs and Lows

5 Rounds For Time:

10 Burpees

20 Abmat Situps

10 Calorie Assault Bike