WOD: Sunday, January 21st, 2018

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Warm-up: Group Dynamic

Sumo Inchworm Push ups (5-4-3-2-1)

Samson Stretch – 1 min each side

Calf Rig Stretch – 1 min each side


Pre-Game: 3 Rounds (10 min Cap)

3 Shoulder to Overhead (ascending weights)

6 Burpees

9 Air Squats 

100 Meter Run

*Done with your partner

 

Workout: Partner Chipper (30 minute Cap)

  • 500 Meter Run (together)
  • *100 Push Ups
  • *50 Shoulder 2 Overhead (75/65)
  • 60 AB Mat sit ups (each)
  • 400 Meter Run (together)
  • *80 Push Ups
  • *40 Shoulder 2 Overhead (95/65)
  • 60 Ab Mat sit ups (each)
  • 300 Meter Run
  • *60 Push Ups
  • *30 Shoulder 2 Overhead (115/85)

*Reps must be distributed evenly between both partners

*Push Ups = Partner A holds plank while Partner B does push ups (vice versa)

*S2OH= Partner A holds bar in front rack while partner B does S2OH (vice versa)

*Can NOT start push ups until both partners come in from the run

 

Skill/Endurance: Rowing

  • Work on good body positioning in the row

 

Core: 5 Rounds

  • 15 V-Ups
  • 15 Long Sit ups