14 December 2013

 

WARRIOR:

  • 60 KTE
  • 5 THRUSTERS
  • 800 M
  • 10 THRUSTERS
  • 400 M
  • 15 THRUSTERS
  • 200 M
  • 20 THRUSTERS
  • 200 M
  • 15 THRUSTERS
  • 400 M
  • 10 THRUSTERS
  • 800 M
  • 5 THRUSTERS
  • 60 KTE
  • (115/75)

WOD:

TEAM WOD: (2 PERSON)

WHILE 1 DOES DU’s; 2nd ATHLETE DOES MAX TTB.

(A: 100; RX; 75 S: 50. ( ATHLETES SWITCH AFTER EACH CYCLE OF DU’s IS COMPLETE ) 1 RD IS COMPLETE AFTER BOTH HAVE DONE DU’s THIS CYCLE CONTINUES FOR 3 RDS UNTIL TOTAL IS REACHED …….(SCORE IS TOTAL REPS TTB AND TIME) DU’s TOTAL ADV: 300 BY EACH, RX: 225 BY EACH, SC: 150 BY EACH

CORE:

25 Plank up/ downs (forearms to hands) 40 for Advanced