Partner WOD – CFS

John - has standards
John – has standards

Strength
Overhead Squat
3-3-3-3-3

Partner WOD
15 Minute AMRAP
10 KB Lunges (5 each leg)
10 Kettlebell Swings (2,1.5)
7/10 Calorie Assault Bike

*One person works at a time. Score= Total Rounds

Level 2- (1,0.75), 8/6 Cals
Level 1- (0.75,0.5) 6/4 Cals
Adv – 9/12 Cals on the bike

You should not be on the bike for more than 30 seconds. Scale appropriately. This should be about 1 minute per person.

Weekly Strength – Benchmark Schedule

Travel/At Home WOD
5 Rounds
2 Hand Release Push Ups
4 Regular Push Ups
6 Clapping Push Ups
Rest 1 Minute

then
AMRAP:8
12 Air Squats
12 Hollow Rocks
12 Alternating Lunges
12 Supermans

2 Comments

  • BrianC

    01/08/2017 @ 6:21 pm

    1.) 245×3
    2.) 10+29 adv w/Courtney

  • KB

    01/08/2017 @ 5:56 pm

    No strength
    Wod: #35kb lunges, 8cals in rower, 14 reps of a KB core exercise in place of swings. 11rnds with Scott

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