WIT - OPEN PREP : Thursday January 21st
workout
60 Minutes
FULL KIT SKILL:
RX: 12’ EMOM
0-3’ 12 Pull Up
3-4 Rest
4-7 10 Chest to Bar
7-8 Rest
8-11 3 Muscle Up
AT HOME SKILL:
3 x 12 DBs Bent Over Back Fly
+ 12 DBs Upright Row 2 - 3x DBs Alt. Biceps Curl
+ 12 DBs Reverse Curl
* 1:30min rest btw sets"
metcon
FULL KIT WOD: Partner Workout 20’ AMRAP
- 30/25 Cals Row
- 30 Burpees
- 30 KB Swing 24/16kg
- 30 Box Jump 30"/24"
AT HOME WOD: Partner Workout 15’ AMRAP
- 30 Down/Ups
- 30 KB/DB Swing
- 30 Box Jump
- 30 V-Ups (Sit Ups)
(Click through to Youtube to see scale options)
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