FRIDAY 1/18/19

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PARTNER WORKOUT

TEAMS OF 2…
AMRAP x 8 MINUTES
8 DB Power Clean (50/40)|(40/30)
8 DB Farmer's Lunge

-Rest 2:00-

AMRAP x 8 MINUTES
8 DB Power Clean (50/40)|(40/30)
8 DB Farmer's Lunge

*Partner 1 completes a full round while Parter 2 holds plank.
PARTNER FINISHER
60 Reps of Alternating Leg Lowers Holding Plate
*Both athletes perform reps at same time, both perform 60.

OPEN GYM BONUS  

CONDITIONING

  5-6 SETS (EZ/50%)
1 min each...
Bike
Plank
Row
Step-up
Single Unders
Wall-sit

B. NC60

C. BIAS WORK:
CONDITIONING
OPEN WOD 14.4
ARMAP x 14 MINUTES
60 Calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14, 10/9 ft)
30 Cleans (135/95)
20 Muscle-Ups

*Goal...Back to rower

SATURDAY 1/19/19

THURSDAY 1/17/19