Saturday September 6, 2017

Thank you Amy for a great week of workouts!

WOD

INSPIRED BY FESTIVUS!!

Partner WODs:

WOD #1:
With a 10-Minute Running Clock, complete…
A)
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)
Divide the work up as you wish but partners must switch if the rope jumper stops or misses.

Once 60 row-over burpees are complete, move on to…
B)
– Calorie Row
– While Your Partner Does Wall Balls (20/14)
Divide the work up as you wish but partners must switch if the ball hits the ground.

WOD #1 Score is total wall ball reps and total calories rowed

Rest 5 minutes, then…

 

WOD #2:
Three rounds for time of:
– 20 step-back lunges with dumbbells at shoulders (one in each hand) (35#/20#)
– Partner wheelbarrow 25 feet
– 20 dumbbell cleans (one dumbbell in each hand; at least the head of each dumbbell must touch ground)
– Partner wheelbarrow 25 feet

Divide up the work as you wish so long as each partner gets a chance to do each movement at least once and each partner gets a chance to be the wheelbarrow and the wheelbarrow pusher.

WOD #2 score: Total time to complete 3 rounds