Tag Team Races
(only one athlete working at a time; each team gets one Rower or A-Bike)
10min AMRAP:
200m Run (Partner 1) slap hands/switch
200m Run (Partner 2) slap hands/switch
400m Run (Partner 1) slap hands/switch
400m Run (Partner 2) slap hands/switch
Then *Max Calorie Row or A-Bike in time remaining (switch partners as team desires)
Team WOD “Mirror Images” by DB
(both athletes working at a time)
20min AMRAP:
12 Russian Kettlebell Swings (synchronized)
6 American Kettlebell Swings (synchronized)
12 Goblet Squats (synchronized)
6 Burpee Pull-Ups (synchronized)
12 Partner Passing Wallball Sit-ups 20lbs MRX 14lbs
KBs = 24/16kgs RX+ 32/24 MRX 20/12kgs
Running & Endurance WOD:
400m sprint, 100m recovery jog
300m sprint, 100m recovery jog
200m sprint, 100m recovery jog
100m sprint, 100m recovery jog
rest 3 minutes
6 x 200m sprints, 100m recovery jog between efforts
rest 2 minutes
1 mile run
*credit Chris Henshaw, Aerobic Capacity*
