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DESCRIPTION

DESCRIPTION

25:00-30:00 workout

1 Mile = ~6:00-8:00

200m Walking Lunge = ~4:00-5:00

150 Medicine Ball Front Squats = ~4:00-6:00

100 Overhead Medicine Ball Sit-Ups = ~5:00

800m Run = ~4:00

Due to this being a partner workout, the movements will be performed quicker when coming off rest. But, is it really “rest” 😉

EFFICIENCY TIPS

Communicate with your partner!

If the number of reps become too many, change your plan.

Yell the number completed out loud and keep a running count of reps accumulated. Adding up never goes well 😉

Shorter reps with fast transitions are favorable.

Be a good teammate.

WOD

“Ichabod Crane” PARTNER (Time)

“ICHABOD CRANE”

PARTNER WOD

Buy-In: Run 1 Mile

180 Reverse Lunges w/ Med Ball

150 MB Front Squats

100 Overhead Medball Sit-Ups

Cash-Out: 800m Run

Both Athletes do both runs

together.

All other movements are

“I Go, You Go”

Subs – Row 2000m and 1000m

RX+-Same as RX

RX-20/14#

50-59-14/10#

60+-10/6#

Basics-6/4#, 400m Run, 30 MB Lunges, 30

MB Squats, 30 MB Sit Ups, 200m Run

“Ichabod Crane” SINGLE VERSION (Time)

“ICHABOD CRANE”

SINGLE VERSION

Buy-In: Run 1 Mile

60 Reverse Lunges w/ Med Ball

75 MB Front Squats

50 Overhead Medball Sit-Ups Demo

Cash-Out: 800m Run

Subs – Row 2000m and 1000m

RX+-Same as RX

RX-20/14#

50-59-14/10#

60+-10/6#

Basics

6/4#, 400m Run, 30 MB Lunges, 30

MB Squats, 30 MB Sit Ups, 200m Run