HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets
1:00 Jump Rope
10 Goblet Squat
10 KB Sumo Deadlift High Pull
5/5 Alternating Active Pigeon Stretch
Rowing Golf
Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.
*record times: Fastest we have seen is 4:01
B: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20:00 AMRAP
Partner 1: 400m Run (SUB 27/22 Cal Bike)
Partner 2: AMRAP of
9 Sumo Deadlift High Pull (R+75/55, Rx 65/45)
9 Thrusters
27 Double Unders
Each 400m Run = 1 Round
So if you do 6 Rounds of the AMRAP and 6 Rounds of the run, it is scored as 12 total rounds.
Published by: Breanne Feudale in Uncategorized