You are bringing someone right? Enjoy!
WOD 1 – “Moves Like Jagger”
In 10 minutes…
50 Goblet Lunges Buy-In (Teams must complete a total of 50 reps using their individual KB, 53/35, 35/26)
Then AMRAP
10 Hand Release Deadlifts (225/155, 185/135, 135/95)
10 Box Jumps/Step Ups (30/24/20/16)
w/ KB Hold in Bottom-to-Bottom Squat (Use same KB fro
m WOD 1)
Co-ed teams: 2 KBs/2 box
Same: 1 KB/1 box
While partner 1 is working to complete a full round of deadlifts and box jumps, partner 2 is holding a KB in the bottom of a squat. Partner cannot begin deadlifts until partner is in the bottom of the squat. Partners must pass the KB to one another.
Note: Hand release deadlifts require that the hands be released at the bottom of the lift when the bumpers have touched the floor. Bars must not be dropped from the waist. Therefore a complete rep occurs when the bar is lifted from the floor using both hands, the athlete has demonstrated full hip extension and shoulders are behind the bar and the bar is then returned to the floor and hands released from the b
ar when the bumpers touch the floor.
WOD 2 – “Heartbreaker, Dream maker”
Ascending Ladder in 10 minutes
2 Wall Ball (20/14, 14/12, 12/10 to 10 ft/9 ft)
2 Burpees
4 Wall Ball
4 Burpees
continue adding 2 reps each round.
Burpees are done in tandem each round (hit the ground at the same time). For example A andB are partners. A does 2 wall ball, then A and B do 2 burpees in tandem. B then does 2 wall ball and then A and B do 2 burpees in tandem…..
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