2-14-18

2-14-18

HAPPY VALENTINES DAY!!!

BRING IN YOUR WOD BUDDY FOR THE PARTNER WORKOUT!


WARM-UP

Partner Front Rack Assisted Stretch- 60secs each person

-then-

3Min Row or Bike

2Min Ankle Stretch + Pass Thrus

1Min Of Empty Front Squats


STRENGTH

FRONT SQUATS

EMOM-every 3mins for 15mins

1st Set- Max unbroken reps @69%

2nd Set- Max @74%

3rd Set- Max @79%

4th Set- Max @84%

5th Set- Max @89%

***Last week on these….stay good on form and dont squeeze out more reps than you can handle.

 


PARTNER WOD

For Time: (20Min Cap)

-100 Cal Row

-150 Partner Wall Ball Passing Sit Ups (20/14)

-300′ Slam Ball Walking Lunge (40/30) (+50/40)

_______________

*Only one person works at a time on everything….switch whenever you want except for Sit Ups.

*Each Person will do 75 sit ups, the other person will rest when their team mate is going down for their sit up.

*Hold the slam ball however you would like on the lunges and get the best form, can be on a shoulder or in the bear hug position.

 

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