wod-saturday

WARM UP

2 ROUNDS

  • Jog 1 min (round 1), Quicker Jog 1 min (round 2)
  • 30 sec hollow hold
  • 30 sec supermans
  • 30 sec alt lunges
  • 30 sec air squats
  • 30 sec push ups
  • 30 sec forearm plank

 WITH A PARTNER

AS MANY ROUNDS AS POSSIBLE IN 40 MINS

 200 m run BEGINS each round (both partners together)

THEN YOU GO / I GO

Each partner completes ALL reps of the exercise at one time before the other partner completes all reps of the same exercise.  Then you move on to the next exercise, following this YOU GO / I GO rep scheme.

  • 10 Front Squats w racked KB or barbell (or walking lunges)
  • 20 High to low plank
  • 10 Burpees to a doorway
  • 20 Alt KB thrusters (or squat jumps / air thrusters)
  • 10 Bent over rows (KB, Dumbbell, Barbell)
  • 20 m bear crawl ENDS each round (both partners together)