Saturday, October 8th, 2022
General Warm-Up
2 rounds
1.5 min cardio of choice
12 banded good mornings
12 band pull downs
12 band front squats
5-10 minutes to practice the movements with your partner
1.5 min cardio of choice
12 banded good mornings
12 band pull downs
12 band front squats
5-10 minutes to practice the movements with your partner
WOD
Competitive
In pairs 3 rounds for time split reps
100 cal air bike
30 kettlebell swings (70 / 50)
150 air squats
100 cal air bike
30 kettlebell swings (70 / 50)
150 air squats
Performance
In pairs 3 rounds for time split reps
80 cal air bike
30 kettlebell swings (50 / 35)
100 air squats
80 cal air bike
30 kettlebell swings (50 / 35)
100 air squats
Lifestyle
In pairs 3 rounds for time split reps
60 cal air bike
24 kettlebell swings (35 / 20)
60 air squats
60 cal air bike
24 kettlebell swings (35 / 20)
60 air squats