GROUP CLASS WORKOUT
Warm Up: 2 Rounds: 30 Air Squats, 400 Meter Run/500 Meter Row or 20 Cal. Bike, 10 Strict Dual DB/KB Press
MetCon:
Welded Rx:
Partner WOD
16-14-12-10
squat clean thrusters
40-40-40-40
calorie row
25 Minute Time Cap
Weights:
16 @135#/95#
14 @155#/105#
12 @175#/120#
10 @195#/125#
Individual WOD
8-7-6-5
squat clean thruster
20-20-20-20
calorie ski
Weights:
8 @135#/95#
7 @155#/105#
6 @175#/120#
5 @195#/125#
Lean:
Partner WOD
For Time:
300/250 calorie bike
150 kettlebell swings (44#/26#)
150 air squats
150 V-Ups
100/80 calorie bike
35 Minute Time Cap
Individual WOD
For Time:
125/100 calorie ski
75 kettlebell swings (44#/26#)
75 air squats
75 V-Ups
125/100 calorie ski