PARTNER WOD 201128 - SATURDAY

WARM UP

400m run

2 RDS

10 Glute Bridges

8 Good Mornings

6 Lateral Box Step Overs

4 Scap Pull Ups + 4 Hollow swings



Skill / Strength


3x10

Snatch Grip RDL

Superset:

5-6 Strict Pull Ups







Partner WOD

Partner A: Works

Partner B: Holds resting position


100 Burpees

resting position: Handstand Hold

100 Hang Power Clean, 115/75#

Resting position: Barbell hold

100 Box Jump Overs

resting position: Low Plank Hold


*Partners may partition reps


TC: 20 MINS


Ex:

5 sets

20 burpees

20 HPC

20 Box Jump Overs


2 Sets

50 Burpees

50 HPC

50 Box Jump Overs


*One Partner must hold resting position

66 views0 comments

Recent Posts

See All

PARTNER WOD 210612 - SATURDAY

WARM UP Coach Stretch T-Spine Rot. 3 RDS 5 Med Ball Cleans 4 Burpee Broad Jumps 5 Hollow Swings 100m Run Skill / Strength Gymnastics Skills Kipping Clinic Practice proper kipping techniques bring your

WOD 210611 - FRIDAY

WARM UP Coach Stretch Squat Mobility 3 RDS 5 PVC OHS 6 Ring Rows 5 Pike Push Ups 6 Alt. V-Ups Skill / Strength Within 10 Mins: Find 3RM Front Squat Then: 3 x 30s Front Rack Hold 110% of heavy 3 front