3
Jan
CF & KB WOD for Friday 12/31/10
CF WOD: “Run in the New Year”
Partner Workout!!
WOD: “Run in the New Year” – partner workout!!!
The rep # is 31 (20+11) for the year 2011!! Get it???
Teams of two:
Run 800 meters together
Alternate with partner:
31 Kettlebell Swings (55/35)
31 Wall Balls (20/14)
31 Abmat Sit-ups
31 Dumbbell Push Press (35/20)
31 Overhead Walking Lunges with plate (45/25)
Each team member completes each exercise before moving on.
Run 800 meters together
KB WOD:
“Run in the New Year” – adjusted for KB’s Rep scheme alternates between 20 & 11 for 2011 except for the lunges which is a total of the two (31 reps)
Run 200 meters together
20 KB Swings
11 Wall Balls
20 Abmat Sit-ups
11 Kettlebell Push Press
31 Tactical Lunges
Run 200 meters together
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