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Wodify

WOD 2/14/12

February 13, 2012

MWOD: Lacrosse ball soft tissue mobilization to calves 3 min each side then…
                 90 heel cord stretch each side

Warm up: Junk yard dogs

Valentine’s WOD: 15 Minute AMRAP! (As many rounds as possible):

Box Jumps 24″ Men/20″ Women
Weighted Overhead Walking Lunges (45#/25#)
3 Burpees at the top of every minute.



Partner up with an athlete at your level. When the clock begins both athletes will start off by doing 3 burpees. Immediately afterwards Athlete #1 will start doing as many box jumps as possible while your partner Athlete #2 does a Weighted Overhead Walk Lunges around the perimeter of the Gym. Once partner Athlete #2 gets back to the box he/she relieves Athlete #1 from doing box jumps and the partners will switch as Athlete #2 picks up where Athlete #1 was at on the rep count of box jumps. Athlete #1 will pick up the plate and do the Weighted Overhead Walk Lunges and both Athletes will keep switching back and forth for a total of 15 minutes. Remember at the top of the minute the Coach will Scream BURPEES! and the Athletes will drop whatever they are doing and jump down and do 3 Burpees. Once they finish the Burpees they will continue where they left off. Your team score is the Total Amount of Box Jumps you completed.


If there is a single Athlete w/o a partner this workout turns into
As Many Rounds As Possible in 15 Minutes of:
15 Box Jumps
Weighted Overhead Walking Lunges (45/25)
3 Burpees at the top of every minute

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