03 Mar 2017 – The Baseline & Partner WOD

WORKOUT OF THE DAY

A) The Baseline
For time:
500m Row
40 Air squats
30 AbMat sit-ups
20 Push-ups
10 Pull-ups

- Rest 3-5 minutes, then in pairs -

B) The Partner Baseline
18 minute AMRAP:
Partner one completes one round of:
500m Row
40 Air squats
30 AbMat sit-ups
20 Push-ups
10 Pull-ups

While partner two must hold:
Front plank
Right side plank
Left side plank

*Partner one can only work when partner two is in a plank position
*Partner two starts with a front plank, when they break they must then hold a right side plank for as long as possible, when they break they must then hold a left side plank. Keep rotating in this order until partner one has completed one round, then switch.

MOBILITY DRILL OF THE WEEK