9 January 2012; “Red Square”


Warm-up: Tabata Push-ups.  Done as a WARM-UP.  Alternate between Regular, Close, Wide, and Offset Grip

Skill: One arm Push-ups/Blading your body

Strength: Benchpress 5,5,5,5

WOD: 20 Minute AMRAP….

1 round equals…

Walking Lunges around Square…

Inside square, perform 10 Russian KB Swings, 10 KB Goblet Squats, 10 Russian Twists


Two Tracks RX is 53/35 #KB, RX Plus is 53/35#, you will take KB with you every round for weighted walking lunges.



No Cool Down