1-16-2013 WOD


Warm-Up / Skills

Heavy Planks – With Partner we will perform 3×30 second plank holds while maintaining hollow low back without sagging. Partner will place plates on planking partner.


Exercise: Weighted Push Ups/lbs
Reps: 10 Minutes 1 Rep Max
Comment: Push Up must be a strict version of the push up. Starting position is fully locked out. Body MUST stay rigid throughout the entire movement (No Snaking). Chest hits the ground and fully locked out at the top.


With A Partner – 20 Minute AMRAP
12 Sit Ups – Partner A
12 KB SDLHP – Partner B 53/35
12 Jumping Squats – Partner A
12 Burpees – Partner B
12 Box Jumps – Partner A 24″/20″

This is how round 1 will go – Round 2 will start with Partner B on the sit-ups. Complete as many rounds and reps as possible.

There are new faces in the gym – please make it a point to grab someone new as your partner.

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs