20 November

Training Session (730a)

Tested Group WOD

WORKOUT 1: FOR TIME (14M CAP) 30-25-20-15-10-5 DBL KB PUSH-PRESS (1.5/1) BIKE CALS (LEGS ONLY) *AFTER EVERY ROUND AND TO FINISH WORKOUT, COMPLETE SB SHUTTLE 1. LADIES CALS ARE 20-20-10-10-5-5 2. SB SHUTTLE IS 25 OUT AND BACK X6 3. 1 SECOND PENALTY FOR EVERY REP SHORT REST 2M WORKOUT 2: WITH AN 18M CLOCK COUNTING DOWN ROW 2,500/1,750M WITH REMAINING TIME: AMRAP: 50 YARD REVERSE BEAR CRAWL 40 SYNCHRO AIR SQUATS (2 WORKING) 30 SYNCHRO PUSH-UPS (2 WORKING) 20 HEAVY SLAMBALLS (50/30) 10 CAL ROW 1. CAN ONLY SWITCH AT HALFWAY ON REV BC *Did with Milton and James