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Tuesday 01.28.2020

POSTED ON January 27, 2020

Tuesday | 01.28.2020

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Warm Up:
5 strokes rower arms only
5 strokes rower legs only
50ft single arm overhead carry
8 half burpees X
2-3 sets
 
Partner Metcon: “Hold on loosely and don’t let go”
25min AMRAP
 
RX/Level 1
P1 ME double unders
P2 dead hang 40 cal row (split as needed)
P1 dead hang
P2 ME double unders
*score max double unders and calorie row completed *when partner falls from dead hang double unders stop and you must row
Intermediate/ Level 2
P1 ME double unders
P2 dead hang
30 cal row (split as needed)
P1 dead hang
P2 ME double unders
*score max double unders and calorie row completed *when partner falls from dead hang double unders stop and you must row
 
Beginner/Level 3
P1 ME single unders score 2:1
P2 dead hang
30 cal row (split as needed)
P1 dead hang
P2 ME single unders score 2:1
*score max single unders 2:1 & calorie row completed *when partner falls from dead hang single unders stop and you must row
 
Cool Down:
3 rounds for quality
25 GHD sit ups
1min sorenson hold
:30/:30 KB arm bar
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