PARTNER WOD + BACK SQUAT + ARMS (JEROME)

Teams of 2

10 Rds

7 Bike Cal

7 Thruser 40Kg

- 11:04

10 Rds

7 Cal Row

7 Burpee Over Bar

- 22:35

Back Squat

100Kg x 5

Arms

PARTNER WOD + BACK + ARMS + ABS

Teams of 2 with Jerome

10 Rds

10 Ski Erg Cal

10 KB Walking Lunges 2 x 12Kg

-8:52

10 Rds

7 Bike Cal

7 Burpee

- 19:41

Back

Arms

Abs

PARTNER WOD + BACK + CHEST + DIPS + ABS JEROME

Teams of 2 with Jerome

10 Rds

10 Bike Cal

10 KB Thruster 2 x 12Kg

Then

10 Rds

10 Cal Row

10 KBS 16Kg

- 29:10

Back

Chest

Dips

Abs

MET COND + DEADLIFT + CHEST + BACK + ARMS + ABS (JEROME)

3 Rds

400m

15 Box Jumpover 24"

15 KBS 16Kg

12:49

DeadLift

110Kg x 3

120Kg x 1

Chest

Back

Arms

Abs

ROW + BACK SQUAT + BACK

500m x 3

1:58 / 2:04 / 1:54

Back Squat

100Kg x 3

110Kg x 1

Back

MET COND + CHEST + BACK + ARMS + ABS (JEROME)

3 Rds

400m

15 Box Jump Overs 24"

15 KBS 16Kg

13:57

Chest

Back

Arms

Abs

MET COND + DEADLIFT + CHEST + BACK + ARMS + ABS (JEROME)

5 Rds

10 Bike Cal

10 Steps Walking Lunges 2 x 12Kg KB

10 KB Thruster 2 x 12 Kg KB

13:16

Deadlift

120Kg x 1 x 2

Chest

Back

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS (JEROME)

3 Rds

400m

12 Burpees

21 KBS 16Kg

12:30

Back Squat

100Kg x 3 x 2

Back

Arms

Abs

MET COND + DEADLIFT + BACK + ARMS + ABS JEROME

3 Rds

400m

12 Burpees

21 KBS 16Kg

14:16

Deadlift

120Kg x 1 x 2

Back

Arms

Abs

MET COND + BACK SQUAT + CHEST + ARMS + ABS JEROME

21, 18, 15, 12, 9, 6, 3

Ski Erg

KB Thruster 2 x 12Kg

14:27

Back Squat

100Kg x 3 x 2

Hip Extension

x 10 x 5

Chest

Arms

Abs