WOD
Friday 11.27.2020
POSTED ON November 27, 2020
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**1. Movement Prep/Activation and Increasing Heart Rate**
5 ring row/bodyweight row on bar
Take a few minutes to practice dumbbell steps ups and synchronizing burpee pull ups.
* Target time: 20 minutes
75 Alternating Dumbbell Steps ups (50s/35s) (24/20)
30 Syncro Burpee Pull Ups
50 Alternating Dumbbell Step Ups (50s/35s) (24/20)
20 Syncro Burpee Pull Ups
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
10 Syncro Burpee Pull Ups
35 Alternating Dumbbell Steps ups (50s/35s) (24/20)
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
15 Alternating Dumbbell Step Ups (50s/35s) (24/20)
* The Scaling aim is for both athletes to be able to work together and maintain intensity.
60 Alternating Dumbbell Steps ups (35s/20s) (20/16)
40 Alternating Dumbbell Step Ups
20 Alternating Dumbbell Step Ups
75 Alternating Steps ups (20/16)
50 Alternating Step ups (20/16)
25 Alternating Step Ups (20/16)
35 Alternating Dumbbell Steps ups (50s/35s) (24/20)
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
15 Alternating Dumbbell Step Ups (50s/35s) (24/20)
Bar Muscle Ups Progression
1 min twisted cross (each side)