April 17, 2016

a) WARM UP:

Find a partner you’ve never trained with…..

Partner 1 at the far end of gym; partner 2 at the near end

  • run to the middle, do 10 unison squats
  • back peddle to the start, do 5 pushups
  • burpee broad jump to the middle, do 10 situps
  • run back to start, do 20 jumping jacks
  • inch worm to the middle, hold 1 min front plank

finish with

  • 10 leg swings – front/back and side to side
  • 1 min couch stretch per leg

 

b) Partner WOD:

30 min AMRAP:

  • 1600m Row (divided anyway). Partner 2 must be in a front plank while partner 1 rows. 
  • 20 Wallball each (relay style) (20/14) – 10′ target
  • 40 Unison Situps
  • 20 DUs each (relay style) (scale: 20 attempts, no singles)
  • 20 KB Swings each (53/35)
  • 200m Sprint (both partners running at the same time)
  • 40 Squat Cleans (divided anyway) (155/105). Only one person cleaning at a time.
  • 20 Unison Burpees

HAVE AN AWESOME SATURDAY!

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