PARTNER WOD
Warm-up
Coaches Choice
MetCon
In Teams of 2
2 Rounds for Max Reps:
Partner 1 - Runs 800m
Partner 2 - Max KB Swings
Switch with partner
-then-
Partner 1 - Rows 80 Calories
Partner 2 - Max HR Push-ups
Switch with partner
Cool Down
Half Front Split, 3min./side
OPEN GYM WOD
Warm-up
Smash Triceps & Lats
-then-
7 Minute Row
(start slow and build to a fast :60 seconds to finish)
Strength
Find 1RM Bench Press
MetCon
RX
For Time:
10k Run or 10k Row
(the run is preferred but if you must row)
SCALED
For Time:
5k Run or 5k Row
Cool Down
Half Front Split, 3min./side
Competition Side Work
choose ONE of the following accessory tests based on your perceived weaknesses
A. Max reps in 1 minute of GHD Sit-ups
(On a front squat do you fry out on the front side in the hip flexors & abdominal wall? Choose A)
B. Max reps in 1 minute of Hip Extensions
(On a front squat do you fry out on the glutes & low back? Choose B)