Thursday February 22, 2024

Warmup

1:00 Shuttle Run

10 Box Step Ups

5 Inch Worms

10 Hollow Rocks

10 Leg Swings (each side)

1:00 Shuttle Run

5 Box Jumps

5 Burpees

10 Hollow Rocks

Mobility

0:30 Calf Stretch (each side)

WOD Primer

2 rounds:

1 shuttle run (down & back =1)

4 burpees

4 box jumps

WOD

Partner WOD

In 2 minutes:

4 down and back shuttle runs (rig to rig and back is 1)

AMRAP burpees / box jumps in remaining time

12 rounds (24 minutes).  Partners take turns -- one partner works while the other rests.  Your team’s score is the total AMRAP reps accomplished.

Example:

0:00 – 2:00:  Partner 1 does 4 shuttle runs + AMRAP burpees (Partner 2 rests)

2:00 – 4:00:  Partner 2 does 4 shuttle runs + AMRAP burpees (Partner 1 rests)

4:00 – 6:00:  Partner 1 does 4 shuttle runs + AMRAP box jumps (Partner 2 rests)

6:00 – 8:00:  Partner 2 does 4 shuttle runs + AMRAP box jumps (Partner 1 rests)

8:00 – 10:00:  Partner 1 does 4 shuttle runs + AMRAP burpees (Partner 2 rests)

10:00 – 12:00:  Partner 2 does 4 shuttle runs + AMRAP burpees (Partner 1 rests)

Etc.

In the end, each partner will do 6 rounds of work, 3 of which will be burpees and 3 will be box jumps.

Modify the run by rowing 250m. 

F:  3 down and backs

C:  devil’s press instead of burpees

LW:  do it alone (still alternating work/rest in 2 minute intervals)

Skill/Strength

AMRAP 6:

Max down and back KB or DB farmer carry

5 burpees every time you set them down