WOD #3

WORKOUT FLOW

At the call of 3, 2, 1 GO, each partner will either row or bike their respective calories. To begin each round, each partner will either bike or row the other machine from the previous round. For example, if the male partner rowed in round 1, then he will bike in round 2.

After both partners finished their calories, one partner will begin the relay. Partner 1 will lunge 25ft with the Axle Bar in the Front Rack position. After his or her feet are both across the 25ft tape mark on the floor and he or she is standing tall, Partner 1 may place the bar on the floor and complete 5 Burpees over the Bar. After the 5th Burpee, Partner 1 will place the Axle Bar back in the Front Rack position and lunge 25ft back to their teammate.

After Partner 1 has his or her feet across the tape mark on the floor, he or she may tag their teammate and complete a 25ft Front Rack Axle Bar Walking Lunge, 5 Burpees over the Bar, and 25ft lunge back in the same fashion as Partner 1.

This sequence will repeat for 3 more rounds. There is a 16 minute Time Cap.

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Movement Standards

Row or Bike

Both hands and feet must stay on the Rower or Assault Bike until the respective calories are clearly shown on the monitor. Athletes are responsible to press the button to the reset the machine in order to count calories.

Front Rack Axle Bar Walking Lunge

Each front rack lunge begins with the weight racked on the shoulders, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped the athlete must restart from the last 5-ft. increment they crossed.

Burpees Over The Bar

Each burpee must be performed PARALLEL to the bar. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side of the barbell.