Team Row or Bike Races For Time:
Partner 1 = 30/25 Calories – Partner 2 = 30/25 Calories
Partner 1 = 25/20 Calories – Partner 2 = 25/20 Calories
Partner 1 = 20/15 Calories – Partner 2 = 20/15 Calories
Partner 1 = 15/12 Calories – Partner 2 = 15/12 Calories
*Only one rower/bike per team, one person working at a time*
Team WOD
13min AMRAP:
50 Kettlebell Sumo Deadlift High Pull (in unison)
50 WallBall-Sit-ups (partner passing; 25ea)
50 Russian Kettlebell Swings (in unison)
50 Burpee Toes to Bar (alternating; 25ea)
Max Calorie Row or Bike (one partner in high plank, switch in 10 calorie increments)
Kettlebell = 24/16kgs RX+32/24 MRX 20/12kgs
WallBall = 20/14lbs MRX 20/10lbs
Core, Guns & Grip Development
20 Barbell curls
20 Kettlebell Curls
2 Min High Plank Hold
20 Dumbbell Curls
20 One Hand Plate Flips (10ea)
2 Min Low Plank Hold
Oh man! What an awesome shot of an awesome couple. Robert and Lisa are the real deal. They’ve each got great attitudes and always bring fun along with their hard work. They’ve both got a skills, strength, and endurance to boot but most of all they’re good people and make the gym better the second they walk in. Keep it up power couple!
A. 8:44
w/ Sam
B. 230 rx w/ Sam
C. Complete
Lisa and Robert! What an awesome shot of an awesome team/couple! These two bring so much positivity to the gym. They are both kind and always coachable. It’s been fun getting to know them as athletes and people. They walked through the door with a solid foundation and they just keep getting better, faster and stronger!
A. Row Races 25cal – 1:33 / 20cal – 1:16 / 15cal – :57sec / 12cal – :46sec (total with rest 8:06)
B. 224 rx+ (row)
A. 8:57 Rx Row
B. 263 Rx
Both teamed up with Matrice
8:19 row w/ Dylan
253 rx row also w/ Dylan
12:00 row
176 scaled with Kohana