21.12.17

PARTNER WOD

INTENDED STIMULUS

Sprint each round as fast as possible.

Try to keep each round to 2:00 or less.

Perform the overhead walking lunges unbroken

RX

5 Rounds For Time With a Partner:
50 Double Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (50/35#)

LEVEL 2

5 Rounds For Time With a Partner:
50 Double Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (35/25#)

LEVEL 1

5 Rounds For Time With a Partner:
50 Single Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (25/15#)

SKILL WORK

Pre-Workout:
On a 6:00 Clock:
2:00 Max Double Unders

then..

4:00 Max Distance Handstand Walk

STRETCHING

3 Sets
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Seated Torso Twist

WHITE BOARD BRIEF

Target | 7:00-12:00

Today’s workout is a sprint with your partner.

In each round, both partners complete 50 double unders. Partner 1, then Partner 2. Once Partner 2 completes their double unders, both partners perform the 50-ft. single-arm overhead lunges synchronized. The synchronization occurs when both partners knees hit the ground, then when both partners stand up between lunges.

The load for the lunges should be something you can keep overhead and perform the 50 ft. unbroken.

Athletes who struggle with double unders should consider performing :30 of double unders attempts or 50 single unders.

Your goal is to keep each round to 2:00 or less.