PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of 2 complete:
Partner 1: 800m Run
Partner 2: AMRAP of 8 KB Swings/8 Goblet Squats
-switch-
Partner 1: 600m Run
Partner 2: AMRAP of 6 KB Swings/6 Goblet Squats
-switch-
Partner 1: 400m Run
Partner 2: AMRAP of 4 KB Swings/4 Goblet Squats
-switch-
(53/35lb kettlebell)
SCALED/LITE
scale KB weight as needed
scale runs to 600/400/200m as needed
Cool Down
Half Front Split, 2min./side
Saddle, 4min.
COMPETITION PROGRAMMING
**DURING OPEN GYM ONLY**
Specific Mobility Session
(spend 10-15 minutes moving through areas that are generally tight or bothering you)
Warm-up
3 Rounds:
12 Empty Bar Good Mornings
9 Russian KB Swings, 53/35lbs
6 Burpees
-then-
Row 30/20 Calories HARD!
Strength
"2009 Games Deadlift Ladder"
Men – Deadlift one rep every 30 seconds moving from 315 lbs to 505 lbs in 10-lb. increments
Women – Deadlift one rep every 30 seconds moving from 185 lbs to 375 lbs in 10-lb. increments
(have someone change your weights)
(make sure you take the time to prep your body for this heavy pulling)
MetCon
RX
For Time:
1000m Row
30 Cleans, 135/95lbs
50 Burpees
SCALED
115/75lb Clean