2/14/14: Day 75

Happy Valentine's Day, everyone! I have to be up in 4 hours, so I'm keeping this short. Here's today's workout for all you love birds out there. :)

GYM PROGRAM

Warm-up
Tabata DU
3 Rounds :20/:10
Dislocates
Mountain Climbers
PVC OHS
Barbell Good Mornings
Push-ups

Mobility
Roll Front of Shoulder w/LAX Ball - 1min/side
Shoulder Mash - 1min/side
Athlete's Choice - 2min

Skill/Strength
None

WOD
"Lover's Quarrel"

"The Break-up"
AMRAP in 14min
20 Partner Wall Balls (20/14)
20 Over the Partner Burpees
20 Partner Slam Balls (30/20)

Then…
2:00 Rest
Then…

"The Make-up"
AMRAP in 14min
20 Partner Thrusters (95/65)
20 Partner Pull-ups
20 Partner Snatches (95/65)

*Ok. There's a lot of things that are probably confusing, so we'll go through the movements step by step.

Wall Balls - Partners pass the ball back and forth hitting the wall each time. No matter who has the ball, both partners squat. Also, if it's a guy and a girl partner, use the 14# ball, but the guy has to throw the ball to 11 feet (above the bird) on the wall.

Burpees - Partner 1 holds in a plank position, while partner 2 does burpees and jumps over partner 1 each time to start the next burpee. Similar to Over the Bar Burpees. Burpees can be split up however team decides.

Slam Balls - Partners take turns slamming the ball one after the other. If it's a guy and a girl partner, use the 20# ball for both.

Thrusters - Thrusters can be broken up anyway team chooses. Partner 1 can only do Thrusters while Partner 2 has the bar in the front rack position. If bar is dropped, no Thrusters can be counted.

Pull-ups - Partner 1 does Pull-ups while Partner 2 hangs on bar. Pull-ups can be broken up however team decides, but both partners must be hanging on the bar.

Snatches - Partner 1 does Snatches while Partner 2 holds the bar in the overhead position. Snatches only count while one partner has the bar in the overhead position.


SMOLOV SQUAT CYCLE
Off

A lot of instructions with this one, so read carefully! If you're following along at home, try to find a partner to do this with!