Rest Day or Optional Programming
Valentine’s Day Partner WOD
AMRAP 14 minutes of:
14 Burpees Each (one holds plank while the other does a burpee then jumps over)
14 Wall Balls Each (alternate every rep)
14 (90#/70#) Prowler Pushes, 50 feet
14 Calorie Row Each
14 Med Ball Sit ups Each
*One person working at a time. Reps may be partitioned as needed so long as partners complete instructed work. Except for wall balls which are to be completed alternating every rep. Prowler is only 14 trips (not each).
214 Air Squats
*Partner not squatting must hang from pull up bar for reps to count. Split work as necessary.
1. High Bar Back Squat
75% x 5
85% x 3
95% x 1
*Base percentages of current 5RM.
2. Bench Press
70% x 7
80% x 5
90% x 3+ (up to 7 reps)
*Base percentages off current 5RM.
3. Three sets of:
Barbell Curls x 10 reps
Weighted GHD Hip Extensions x 15 reps