Team Row or Bike Races For Time: (15 min cap)
(P1) 30/25 calories – (P2) 30/25 calories –
(P1) 25/20 calories – (P2) 25/20 calories –
(P1) 20/15 calories – (P2) 20/15 calories –
(P1) 15/12 calories – (P2) 15/12 calories –
*Only one rower/bike per team, one person working at a time*
Team WODs 2min AMRAP:
Partner 1 – Max Calorie Row or Bike
Partner 2 – Max Power Cleans
REST 1min / Switch *Repeat 2min AMRAP*
2min AMRAP:
Partner 1 – Max Calorie Row or Bike
Partner 2 – Max American Kettlebell Swings
REST 1min / Switch *Repeat 2min AMRAP*
2min AMRAP:
Partner 1 – Max Calorie Row or Bike
Partner 2 – Max Hang Power Cleans
REST 1min / Switch *Repeat 2min AMRAP*
Barbell Weights = 135/95lbs RX+165/115 MRX 95/65
Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12
Team Core Development
20 Partner Back to Back Twisting Medicine Ball Hand Offs
10 Partner Facing Push-up Alternating High Five
1min Partner Back to Back Squat Hold
40 Synchronized Flutter Kicks
20 Partner Cross Hand Hold Synchronized Squat
A. Team Row 11:30 with Jay(He’s Awesome !)
B. 314 reps
C. We did another two minute row for calories
Steve 36 calories. Jay 33 calories