WOD – Sat, Jan 18
Intent
Today’s partner workout involves a run while the other partner holds, a synchro movement together, and a movement that can be broken up however you want–we get it all! If running is a non option it can be subbed with a jump rope or bike or equivalent effort or distance. Each round the teams should rotate who runs/jump rope/bike and who holds the plank. Burn it down for 20:00! Partners can use different loads for KB’s.
Warm Up (Checkmark)
- 2 Rounds:
- 100m Jog
- 10 Synchro Air Squats
- 5 Burpees
- Partner Plank Holds (10 seconds each)
Conditioning (AMRAP – Rounds and Reps)
20-Minute AMRAP:
- RXConditioning:
- 200m Run (partner holds plank)
- 20 Synchro Kettlebell Swings (53/35 lb)
- 16/12 Cal Row (split any way)
- Intermediate:
- 150m Run (partner holds plank)
- 15 Synchro Kettlebell Swings (35/26 lb)
- 12/9 Cal Row (split any way)
- Baseline:
- 100m Walk (partner holds plank or rests)
- 10 Synchro Kettlebell Swings (26/18 lb or Russian)
- 8/6 Cal Row (or alternate turns)
Cool Down (AMRAP – Reps)
Tabata Russian Twist
8x :20 on/ :10 off of plate russian twist 25/15lb.
