Warm Up:
Rowing Warm Up
PARTNER WOD: AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
Intermediate: AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
(same as Rx)
Beginner: AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the nonworking partner performs a hand-elevated plank hold.
– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.
Home Workout: AMRAP 20 with a partner:
Max shuttle runs
– From :00-5:00 and 10:00-15:00, the nonworking partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, the nonworking partner holds the bottom of a squat.
– Partners can only accumulate calories if their partner is holding or hanging.
– Shuttle run is 25 ft out and back.
Cool down: 1 set:
200-meter recovery walk
2-3 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side