WOD 4/6/14
8 Minutes of Ankle/Calf/Hip/Lumbar Mobility
A- Partner WU (4/7/14)- 5 Minute AMRAP of: 15 Air Squat/20 Ab Mat Sit Up
Notes: In teams of 2/Only 1 partner working at a time/Partner A will complete 1 Round as fast as possible and switch/Partner B will immediately complete 1 Round/Partners will continue in this fashion for 5 Minutes/Score= Total # of rounds completed
B- Partner WOD 1 (4/7/14)- 30 Minute AMRAP of: Row 500M/Run 400M/75 Double Unders
Notes: In teams of 3 with only 1 Partner working at a time/Perform work out as a relay race/As soon as the first person is off the rower the next person can begin the row/Continue in this fashion until all athletes have completed 500M Rowing then begin Run/Complete the Run the same way as the Row/Once all three partners have completed the Run partition the Double Unders as you deem appropriate/Score= Total # of rounds completed
C- Partner WOD 2 (4/7/14)- 3 Rounds Each of: 1 Minute Max Reps Pistols (alternate legs)/1 Minute Max Reps K.B. Snatch (24/16kg)
Notes: Partners will take turns completing 1 minute max reps pistols alternating legs/After Pistols partners will complete 1 minute max reps Kettlebell Snatch alternating arms/Score= total # of reps completed
Excellent conditioning wod today.
I loved the Sky,Lilly and Shara Team. Fun times.
We were perfectly matched in height 🙂