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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