PARTNER WOD Metcon (AMRAP – Rounds and Reps) Partner WOD 35 Min AMRAP 60 Single Arm KB Swings 24/16KG(switching every 5 reps) 50 Air Squats, 40 Sit-Ups, 30 KB Snatch 20 Ground to Overhead 60/40kg, Run 400m (together)
Author Archives: Excelsior
BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3×5 @ 75% & 2×5 @80% Metcon (AMRAP – Rounds) EMOM x 16 Min 1: 15 Plate Good Mornings 10/20kg Min 2:20 Reverse Plate Lunges (holding plate into chest keeping torso upright) Min 3: 20-25 Glute Bridges Min 4: 10 Burpees