“2 key chains”

 In WODs

partner WOD: 35 min time cap

*two bars may be needed. One for squats and one for shoulder to overhead movements.
*volume decreases, load increases and movements become more advanced.

100 air squats
100 strict press (45/35)
100 jumping lunges

200m partner run

80 goblet squats (55/35)
80 push press (increase weight 5-30lbs)
80 step-ups

200m partner run

60 Front squats (135/95, 115/75, 95/65)
60 push jerks (increase weight an additional 5-30lbs)
60 box jumps

200m partner run

40 back squats (increase weight an additional 5-30lbs)
40 split jerks (increase weight an additional 5-30lbs)
40 burpee box jumps

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text. captcha txt
0
X