23-24FEB17: Partner WOD #1

Today I’m happy to teach you how to use our wooden and foam ply-boxes for their primary purpose…box jumps! Box jumps are one of many plyometric exercises that will help athletes develop coordination, agility, and especially explosive power…power that transfers very well into just about all of your common sports and day to day activities. Don’t believe me? Check out this list of 7 Reasons You Should Fall in Love with Box Jumps.

***NOTE THAT ALL BOX JUMPS THIS YEAR WILL INVOLVE STEPPING DOWN FROM THE BOX – NOT JUMPING OFF OF THE BOX – AFTER COMPLETING EACH REP!!!***

Before we put our boxes to the test in our first box jump WOD, we’ll of course first learn how to safely and properly execute box jumps, and offer some additional scales/safety measures for those not fully confident with full BJ’s just yet. Then, we’ll get after it with the workout of the day…

Today we will be completing our first Partner WOD of the semester! And when I say ‘Partner WOD,’ I’m not talking about “partner up with somebody and figure out who is coach first/who is athlete first;” I’m talking about an actual WOD that you will complete TOGETHER with a partner (as a buddy team):

Partner WOD #1:
3 RFT:

-400m Buddy Run
-40 Alternating Air Squats
-30 Alternating Hand-Release Push-ups
-20 Alternating Box Jumps
-10 Partner Sit-ups w. Wall Ball

Partner: _____________
Time:______

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