Wednesday, September 5, 2012
Holding Tank
Warm up: 250 m row, 2 x 10 swings 30#/20#, 10 squats, 5 kte, 30 s dh hold
WOD
2 person team
BB hang hold 225#/155#
box jumps 30"/24"
plank hold
t2b
bottom squat hold
swings 70#/53#
parallette L sit hold
row for calories
3 min AMRAP at each couplet, 30 s transition btwn
Partner 1 does all the hold movements while partner 2 works for reps. If 1 tires/rests, 2 must rest also. They complete the entire circuit in this fashion and then rotate roles
Score is total team reps + cals
Holding Tank
Warm up: 250 m row, 2 x 10 swings 30#/20#, 10 squats, 5 kte, 30 s dh hold
WOD
2 person team
BB hang hold 225#/155#
box jumps 30"/24"
plank hold
t2b
bottom squat hold
swings 70#/53#
parallette L sit hold
row for calories
3 min AMRAP at each couplet, 30 s transition btwn
Partner 1 does all the hold movements while partner 2 works for reps. If 1 tires/rests, 2 must rest also. They complete the entire circuit in this fashion and then rotate roles
Score is total team reps + cals
Image
Image
Image
Image
