WOD: Saturday 210213
Hey Loeser, it looks like you’ve still got some hops from your basketball playing days. Keep it up!
WHITEBOARD BRIEF
- Metcon: Our partner conditioning workout today is a descending ladder or Air Squats, Box Jumps, Abmat Sit-ups, Push-ups and Wall Balls. Split reps evenly with your partner, and both partners will have to decide and then complete either a run, row, or bike together after each round.
"PARTNER 150s"
For time:
50-40-30-20-10:
Air Squats
Box Jumps w. step down (24/20)
Abmat Sit-ups
Push-ups
Wall Balls - 20/14
*Both partners choose to simultaneously either run 400m, row 500/400m (M/F), or bike 1200/1000, (M/F) after each completed round.
- Goal: One person works - split into manageable sets, roughly 10-15 reps per person. Know that there are 150 total reps of each movement. Goal = sub 25:00.
Rx+: (25-20-15-10-5 Reps of Handstand Push-ups for Push-ups) (Goblet Squats 70/53 for Wall Balls))
L2: (20" Box Jump w. Step Down)
L1: (Box Step-ups) (Box Push-ups) (Wall Ball 14/10)
KB CURLS
3 x 8-10. Rest 60s.