WOD: Sunday, January 21st, 2018
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
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