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W O R K O U T W E D N E S D A Y

Warm Up
100 M Swim
4x Over Under

WOD

Grab A Buddy!
30 Minute As Many Rounds As Possible

The purpose of this workout is to share the distance, and repetitions with a partner safely. Really focusing on, on demand relaxation, and increasing CO2 tolerance.

10 Buddy Bobs (w/ partner)
50 M Dumbbell Walk (w/ partner)
10 Squats
10 Push Ups
10 Burpee Bottom Outs
10 Gutter Ups

Workouts that are not indicated with partner are to be done on your own.

Definition of over under: Swim halfway on top with the preferred freestyle method. Once you reach halfway, submerge and complete the rest of the pool length underneath the water with the preferred keyhole stroke. Complete for a total of 100 M

Definition of Buddy Bobs: Your partner will start with a bob, you will tread water until your partner’s feet touches the bottom of the pool deck. Once that happens, you’ll go down to relieve your partner once your feet touches. The first partner will go up, get a breath of air and bob down to relieve you.

25 M Underwater crossover, one partner will go. While the other partner supervises.

50 M dumbbell walk, you and your partner will walk as far as you can for 50 M with a dumbbell. Delegate who goes first. Once your partner needs a rest, signal by looking up to your partner to come relieve you. Once their hands touch the dumbbell, you’re able to surface to the top to get air, recover and supervising your partner.

- Disclaimer:

Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.