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Saturday Partner Workout

By 08/21/2010No Comments

:startwod:

Group Warm Up

Joint Mobility and Line Drills

Group Rowing Challenge

Divide the group up into small groups of 2, 3, 4, or 5 (whichever is possible) and have one athlete on the rower for 45 seconds to row as hard as possible with 15 seconds to switch with a partner.  Have each athlete rotate 4 times.  The team with the most meters wins.

Workout of the Day (WOD)

15 Minute AMRAP! (As many rounds as possible)

Box Jumps 24Men/20Women
Overhead Walk 95#Men/65#Women
3 Burpees at the top of every minute.

Partner up with an athlete at your level.  When the clock begins both athletes will start off by doing 3 burpees.   Immediately afterwards Athlete #1 will start doing as many box jumps as possible while your partner Athlete #2 does a Overhead Walk 50 ft to a mark and 50 ft back (total 100 Feet).  Once partner Athlete #2 gets back to the box he/she relieves Athlete #1 from doing box jumps and the partners will switch as Athlete #2 picks up where Athlete #1 was at on the rep count of box jumps.  Athlete #1 will pick up the loaded barbell and do the Overhead Walk (100 Ft) and both Athletes will keep switching back and forth for a total of 15 minutes.  Remember at the top of the minute the Coach will Scream BURPEES!  and the Athletes will drop whatever they are doing and jump down and do 3 Burpees.  Once they finish the Burpees they will continue where they left off.  Your team score is the Total Amount of Box Jumps you completed.

If there is a single Athlete w/o a partner this workout turns into
As Many Rounds As Possible in 15 Minutes of:
15 Box Jumps
100 Meter Overhead Walk
3 Burpees at the top of every minute

:endwod:

Steven