Saturday, January 26 2019

Tag Team Races

(only one athlete working at a time; each team gets one Rower or A-Bike)

10min AMRAP:

200m Run (Partner 1) slap hands/switch

200m Run (Partner 2) slap hands/switch

400m Run (Partner 1) slap hands/switch

400m Run (Partner 2) slap hands/switch

Then *Max Calorie Row or A-Bike in time remaining (switch partners as team desires)

Team WOD "Mirror Images" by DB

(both athletes working at a time)

20min AMRAP:

12 Russian Kettlebell Swings (synchronized)
6 American Kettlebell Swings (synchronized)
12 Goblet Squats (synchronized)
6 Burpee Pull-Ups (synchronized)
12 Partner Passing Wallball Sit-ups 20lbs MRX 14lbs

KBs = 24/16kgs RX+ 32/24 MRX 20/12kgs

Running & Endurance WOD:

400m sprint, 100m recovery jog

300m sprint, 100m recovery jog

200m sprint, 100m recovery jog

100m sprint, 100m recovery jog

rest 3 minutes

6 x 200m sprints, 100m recovery jog between efforts

rest 2 minutes

1 mile run

*credit Chris Henshaw, Aerobic Capacity*