Thursday January 18, 2017

Warm Up
:20
Jumping Jacks
Active Sampson
Air Squats

Med Ball foot taps
Active Spiderman
Med Ball front squat

Push up to down dog
Inch Worm
Med Ball push Press
+
Musical Wall Balls

Mobility
Child's Pose
Squat Hold

WOD
Teams of 2
AMRAP 20
3 KBS 53/35, 3 Box Jump Over, 3 Wall Ball
6 KBS 53/35, 6 Box Jump Over, 6 Wall Ball
9 KBS, 9 Box Jump Over, 9 Wall Ball
Adding three every round
In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when fresh. Score today is total reps. Scoring key below:
Both Finish 3’s – 18
Both Finish 6’s – 54
Both Finish 9’s – 108
Both Finish 12’s – 180
Both Finish 15’s – 270
Both Finish 18’s – 378
Both Finish 21’s – 504
Both Finish 24’s – 648
Both Finish 27’s – 810
Both Finish 30’s – 990