Fast and fun synchronized partner WOD. Communication is key!
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"COPY CAT"
For Time (with a Partner):
3 rounds for Time:
400 meter Run (together)*
20 Synchro Air Squats
10 Synchro Burpees
*Jeremy rowed 500 m each round instead of running.
Time: We finished in 8:46.
-POST WOD NOTES-
"Went out way too hot on the first run. The air squats and burpees were a spicy combo but very mindless. This was a perfect morning workout."
- Lisa
-POST WOD NOTES-
"Run: Lisa ran 400m while I rowed 500m because my left foot isn’t happy. We were roughly synchronized. Round 1 I finished the row in 1:46 and Lisa finished the run around 1:40. After that we were both closer to 1:53.
Air Squats: this is where the burn was for me. Lisa is much faster on squats than I am so I was pushing to keep her pace. But the sets are small enough that you’re done before they hurt too bad.
Burpees: We sprinted through these each round. Drop fast and hop up fast. Finishing on these, my heat rate definitely spiked at the end.
I felt like I slowed us down a little bit having to get back on the rower and reset the erg each round.
This was a fun little partner piece…definitely pushed harder with a partner than I would have solo!"
-Jeremy
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“DIVE BAR” was the workout of the day for WODwell’s ELEMENT program on October 31, 2022.
ELEMENT is WODwell's online daily CrossFit program - including warm-ups, workouts (with limited- and no-equipment options), skill development, and accessory work for a 60-minute training session. Designed for people like us who live their lives outside of the gym.
2 ноя 2022
