WODconnect

Workout Workout

1) EMOM X 15 Minutes:

  • Min. 1 - 12 Box Jump Overs (Step Down each rep) @ 24/20 in.
  • Min. 2 - 12/10 Cal. Airdyne/Ski/100 Meter Run

  • Min. 3 - 12/10 Cal. Row

    • Each round that you successfully complete all the reps within the minute, add 1 rep the following round. For every unsuccessful round, subtract 1 rep the following round. It will be possible to go up on one movement and down on another. For example, say you get through 14 Box Jump Overs on Minute 7, but do not get 14 calories on the Ski Erg or Airdyne on Minute 8. What you will do is perform 15 Box Jump Overs on Minute 10 and drop to 13 Calories on the Ski Erg or Airdyne on Minute 11. If performing the run, it will stay at 100 meters throughout the workout.

. . . REST 10 MINUTES. . .

2) 20 Minute Partner AMRAP:

  • 30 1-Arm Alternating DB Snatch @ 30-50/15-35 lbs.
  • 30 Ring or TRX or Hand-Release Push-Ups (use hardest variation you can maintain good technique with)

  • Shuttle Run - outside door to dumpster and back x 1

    • Only one partner works at a time on Snatches and Push-Ups. Both partners complete Run together.