Saturday 7-29-17

Festivus games prep
With a 10-Minute Running Clock

PART 1
– 60 Row-Over Burpees

– While Your Partner Does Single Unders (SU) 

Switch every time the rope jumper stops or misses.
One partner will start SUs and the other partner will perform row-over burpees. Burpees can only be performed while SUs are successfully occurring. If the SU partner stops or misses the Athletes must switch exercises.
Score 3: Time to complete
PART 2

– Calorie Row
– While Your Partner Does Wall Balls

Partners must switch every 15 wall balls OR if the ball hits the ground. 
Wallball Variations:

Intermediate Men: 20lbs/10ft
Intermediate Women: 14lbs/9ft
Novice/Masters Men: 14lbs/10ft
Novice/Masters Women: 10lbs/9ft
Then:

With a 4-Minute Time Cap
2 Rounds for Time
– 20 Dumbbell Reverse Lunges (10/leg)
– Partner Wheelbarrow Walk 5 yards

– 20 Dumbbell Cleans
– Partner Wheelbarrow Walk 5 yards 

Athletes decide who does what. It doesn’t matter as long as the work gets done.

Dumbbell Variations:

  Intermediate Men: 35lb
  Intermediate Women: 20lb
  Novice/Masters Men: 20lb
  Novice/Masters Women: 10lb

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