Saturday September 15, 2012

Football Partner WOD

Teams of 2.  Four 3 minute quarters/rounds.  Partner 1 gets as many reps during offense as possible while Partner 2 completes the required defensive work…partners switch exercises (offense/defense) when one partner completes the defense reps.  Score is total offensive reps completed in all 4 quarters.

Offense/Defense

1^st Quarter
3 minutes:
Offense – Barbell GTO (95/65)
Defense – 7 Burpees
Rest 5 minutes

2^nd Quarter
3 minutes:
Offense – Pullups
Defense – 10 Box Jumps (24/20)
Rest 5 minutes

3^rd Quarter
3 minutes:
Offense – SDHP (95/65)
Defense – 100m Plate Run (45/25)
Rest 5 minutes

4^th Quarter
Offense – Double Unders
Defense – 10 Wall Balls (20/14)