Assistance Is Not Futile

22 Jul

7-22-2009

Hawthorne Hustle is just around the corner. This is going to be crazy fun and sign up online so we can get you on a team!

1) One arm DB press 3-3-3-3-3

2) With your partner, you will traverse 100 yards. Rules:

a ) your team can only move forward by doing broad jump burpees. If one person is doing the burpees, the other person is allowed to walk forward along with them.

b) Only one person can be doing burpees at any given time. Each rep, hands must be placed at feet. No extending forward on these!

c) A person is allowed to do a max of only 10 burpees. their partner must do at least one burpee before they can start again.

d) “X” = the total number of burpees it takes the team to cross 100 yards so keep track.

You and your partner, as a group, need to do X partner-assisted pull ups right after the burpees. Assist as much as you want. This is for speed so i suggest a lot. Partners do not have to split their pull ups evenly.

Do this workout as quickly as possible. It’s a race! Rest 3 minutes after completion of the first round, then do a second round. The clock stops at the end of the second round.

DROM:

x2-3:
10 pullover stretch + 10″ hold
10 active shoulder lift + 10 hold
6 breaths downdog shoulder stretch

Helping each other out