Oct 29, 2016

PRE-WOD WARMUP: 2 min row, ski erg, air bike
a) WARM UP:

12-9-6-3

  • Squats
  • KB Swings (light – Russian)
  • Dowel pass thrus
  • Dowel overhead squats

Finish with:

  • :45s wall stretch
  • :45s calf stretch per leg

 

b) Partner WOD 

8 min AMRAP with a 2 person team:

  • Partner A does 7 wall walks – full nose/quads touch wall
  • Partner B does AMRAP of box jumps (24/20) until A finishes wall walks.

Switch and repeat for 8 mins (score is reps of box jumps)

REST 1:00

8 min AMRAP with a 2 person team:

  • Partner A does 150 single unders.
  • Partner B does AMRAP of back squats (135/95) from floor until A finishes single unders.

Switch and repeat for 8 mins (score is number of BS)

REST 1:00

8 min AMRAP with a 2 person team:

  • Partner A does 25 burpees.
  • Partner B does AMRAP S2OH (135/95) from floor until A finishes burpees.

Switch and repeat for 8 mins (score is number of S2OH)

 

Posted in WOD