WOD
Wednesday 07.29.2020
POSTED ON July 28, 2020
Wednesday | 07.29.2020
Warm Up: Pizza Game. Instructions: each member of the class has one ab may. The ab mat is your “pizza”. Players may only hold the ab mat with one hand on the bottom of the mat. Players may not touch the mat with both hands or touch the mat to any other part of their body. This counts as a “drop”. The game is played for as long as desired. The object of the game is to knock other player’s pizzas on the ground. If your pizza drops, pick a movement as a penalty (I like to use 5 burpees, push ups, or air squats) and then they are back in the game. Have fun!
WOD: 40min Partner AMRAP
Level 1:
200m carry 45lbs plates on shoulders each partner
20 synchro burpee
800m partner run
2min accumulation L-Hang
1000m row (each perform 500m)
150 double unders split as needed
Level 2:
200m carry 45lbs plates on shoulders each partner
20 synchro burpee
800m partner run
2min accumulation bent knee hang
1000m row (each perform 500m)
100 double unders split as needed
Level 3:
200m Farmer Carry Dumbbells 50/35
20 synchro burpee
600m partner run
2min accumulation push up plank
1000m row (each perform 500m)
200 single unders split as needed
COREWOD: 3 rounds
15 Barbell Curl
15 GHD Sit ups
15 tricep dips
