WOD Fri 1-11-13
January 10, 2013
WOD Mon 1-14-13
January 13, 2013

WOD Sat 1-12-13

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Buddies always make for a fun workout!

Warmup:
Pick a partner and trade off the lead for the warmup
2 Rounds not for time:
25 jumping jacks
25 flutter kicks
15 pushups
DROM shoulders and hips
15 PVC deadlifts
10 Box jumps
Practice a buddy carry for a few feet
 
Buddy WOD – Complete the following for time:
Buddy carry 100M shuttle run
100 Burpee pullups total
Partner Wheelbarrow – Down and back on mats – each partner will perform two lengths
200 Stiff Leg throw-downs total
Buddy carry 100M shuttle run
100 Deadlifts 155/105 (Scale as necessary)
Partner Wheelbarrow – Down and back on mats – each partner will perform two lengths
100 Box jumps 24/20 (Scale as necessary)
 
– Only one partner can be working at a time
– You must complete the total number of reps or distance before moving on to the next element
– Post your team’s total time when complete
 
Cool Down: 
Minimum walk/jog 200M, partner “superfriend” stretches with LAX ball and foam rollers