Warm Up
General Warm-Up
Grab a Partner
*Partner 1 will Bike at a slowly increasing pace while Partner B completes the following – Switch after ever exercise*
Calf and Hamstring Combo Stretch X :30 / Leg
Medball Weighted Calf Raises x 20
Medball Speed Skaters x 20
Leg Swings x :30 / Side
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)
Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.
2 + 880
2 rnds + 250m run
First wod after a week of flu, so aimed at a steady effort without pushing too hard
2x18kg dbs
Done solo as follows:
800m run
2×20 db walking lunges (1:1 work:rest)
2x100m db farmer carry (1:1 work:active rest walking)
20 single arm push press alt at 10 reps (1:1 work:rest)