Thursday Workout: Partner WOD

WOD

Level 1

In Teams of 2, AMRAP 20:

P1: Run x 600m

P2: AMRAP of the following

• Russian Kettlebell Swing x 15
• Burpee x 15
• Jump Rope Single x 60

Level 2

In Teams of 2, AMRAP 25:

P1: Run x 800m

P2: AMRAP of the following

• Kettlebell Swing (70/53) x 15
• Burpee x 15
• Doubler Under x 30

Notes: Once P1 completes run, P1 and P2 switch and P1 does AMRAP above while P2 runs 800m (pick up wherever your partner left off on AMRAP).  Score is number of rounds and reps completed at the end of 25 minutes.  Scale as needed.  Sub 1000m row for run if necessary.

Cash Out (on your own):

Option 1:

3 Sets:

• Superman x 15
• Abmat Sit-up x 15

Option 2:

3 Sets:

• GHD Sit-up x 15
• GHD Hip Extension x 15

ANNOUNCEMENTS/UPCOMING EVENTS

1. First Friday Potluck for July is this Friday!!! Come and hang out, bring something to throw on the grill, and play some games.

2.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

3. 4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!