PARTNER WOD 210123 - SATURDAY

WARM UP

Coach Stretch

Hamstrings and Shoulders


200m Warm-Up Run

THEN:


3 RDS

10 Dead Bugs (weighted)

8 Weighted Good Mornings

5/side DB Press

8 Yoga Push Up

20 DUs/SUs

 

Skill / Strength

"Anaerobic Capacity"


4x100m Sprints (each)

partners alternate 100m sprints for a total of 800m


Modification:

Bike Sprints :20s on / :10s off

x10 times (5 MINS)

*nasal breathing

 

Partner WOD


CHIPPER

FOR TIME

Split Reps with Partner


100 DUs/SUs

90 Air Squats

80 Ab Mat Sit Ups

70 KB Swings, 53/35#

60 HSPU (Scale: any Push Up Variation)

50 Deadlifts, 155/105#

40 Hang Power Clean, 135/95#

30 Push Press, 115/85#

20 Burpee over Bar

10 BMU/RMU (Scale: Any Pull Up Variation)


TC: 25 MINS

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