Samedi 11 Janvier 2020

WARM-UP

AMRAP x 4 MINUTES
5 Cal Bike
10 Scap Pull-Ups
8 KB Sumo DL
20 Single Unders

AMRAP x 4 MINUTES
5 Cal Bike
5 Kip Swings
10 Tuck-Ups
8 RKBS
20 High Singles / Double Unders

Skill

Mouvements du WOD

Metcon

PARTNER WORKOUT
IN TEAMS OF 3…
AMRAP x 13 MINUTES

P1 Completes…
6 Toe 2 Bar
14 Russian KB Swing (70/53)|(53/35)
24 Double Unders

While P2…
Wall Sit Hold

While P3…
Rests
-Rest 2:00-

ON A 7:00 RUNNING CLOCK…
Max Cal ROW
*P1 works while P2 holds Wall Sit and P3 Rests. P1
completes a full round of the AMRAP then
switches with P2. Then P2 switches with P3 and so
on. Athletes must rotate in order. During the Bike,
athletes rotate in order to complete Max Cals. No
Wall Sit.
(Part 1 – Score is Rounds + Reps / Part 2 – Score is
Cals)