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Swolemate WOD

Roses are red, violets are blue, here's a metcon to do with your boo!

To celebrate the holiday of love we'd like to share something we love with you: a killer workout!


WARM UP

9:00 EMOM (1:00 at each station at a manageable pace for 3 sets)

Bike

Row

Jump Rope/Single Unders

THEN 

2 rounds with an empty barbell or PVC pipe

5 snatches

5 thrusters

5 power cleans

5 OHS


Swolemate WOD 💕

For time with a partner:  

1000M ROW BUY-IN

50 DU

7 PARTNER BAR FACING BURPEES

7 SNATCHES (95#/135#)

7 PULL-UPS

50 DOUBLE UNDERS (DU)

14 PARTNER BAR FACING BURPEES

14 THRUSTERS

14 PULL-UPS

50 DU

21 PARTNER BAR FACING BURPEES

21 POWER CLEANS

21 pull-ups

50 DU

28 PARTNER BAR FACING BURPEES

28 OHS

28 PULL-UPS

50 DU

1000M ROW CASH-OUT

*Buy-in and cash out is split. All other reps must be done by both partners, but they can alternate in any way that is most efficient for their team. Scale weight as needed and scale DU to SU but double the reps

STAYCATION WOD 💕

For time with a partner:  

800M RUN/2:00 RUN PER PARTNER BUY-IN

50 DU

7 PARTNER BURPEES OVER A DUMBBELL/OBJECT

7 WEIGHTED AIR SQUATS

7 PUSH UPS

50 DU

14 PARTNER BURPEES OVER A DUMBBELL/OBJECT

14 WEIGHTED SIT UPS

14 PUSH UPS

50 DU

21 PARTNER BURPEES OVER A DUMBBELL/OBJECT

21 WEIGHTED AIR SQUATS

21 PUSH UPS

50 DU

28 PARTNER BURPEES OVER A DUMBBELL/OBJECT

28 WEIGHTED SIT UPS

28 PUSH UP

50 DU

800M RUN/2:00 RUN PER PERSON CASH-OUT

*The buy-in and cash -out run can be split up 400m a person or about a 2:00 run per athlete. The dumbbell can be substituted for a kettlebell, slam ball, or weighted object of choice! Jump rope movements can be replaced with 50 high knees or 20 step ups.


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