Happy Halloween!
Warm up:
Warmy+
3 squats while holding wall ball + 3 push press + 20 single skips.
Xfit WOD;
WOD #1
- Ascending Ladder in 10 minutes
- 2 Wall Ball Shots (20/14 lb) – Partner 1
- 2 Synchronized Burpees
- 2 Wall Ball Shots (20/14 lb) – Partner 2
- 2 Synchronized Burpees
- 4 Wall Ball Shots (20/14 lb) – Partner 1
- 4 Synchronized Burpees
- 4 Wall Ball Shots (20/14 lb) – Partner 2
- 4 Synchronized Burpees
- 6 Wall Ball Shots (20/14 lb) – Partner 1
- 6 Synchronized Burpees
- 6 Wall Ball Shots (20/14 lb) – Partner 2
- 6 Synchronized Burpees
- etc…
Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees together. Partner 2 does 2 wall balls, then both partners do 2 burpees in tandem. Partner 1 does 4 wall balls, then both partners do 4 burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchronized burpees, etc. Continue adding 2 reps per round until time is up.
Synchronized burpees require both partners to do the burpees in tandem, with each partner on the ground at the same time before popping up.
1 minute rest
WOD #2
- Ascending Ladder in 10 minutes
- 2 Deadlifts (185/115) – Partner 1
- 2 DU’s
- Etc…
1 minute rest
WOD #3
10 minutes of;
250M row while partner holds on to pull up bar.
pull up work;
5×10
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