Team SuperFit Lorton 2017 - Workout 2


20 Calorie Row

20 Alternating Pistols (Goblet Squat 50/35 N)

20 DB Snatch (50/35 RX+N)

Rules:  Teams will have 15 minutes to complete as many reps as possible.  Teams will split into pairs, same sex or coed.  Each pair will complete one round of the workout and then the second pair will complete a round.  Pairs will alternate rounds for entirety of the workout.  Only one person per pair will work at a time.

Row:  Athletes must stay on the rower until it reads 20 calories.  

Pistols:  The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is required.  For the goblet squats, athlete’s hip crease must pass below the knee and stand up with the hips and knees fully extended.

DB Snatch:  The dumbbell must touch the floor each rep and finish with the hips, knees, and elbows fully extended with the DB over the body.  Alternating is required.  The free hand may not be used to assist in any way.