PARTNER WOD 210417 - SATURDAY

WARM UP


Coach Stretch

Hamstring and Hip


3 RDS

8 Bird Dogs

4 Burpee Broad Jumps

8 Alt V-Ups

100m Run



Skill / Strength


4 RFQ

10 Weighted straight Leg Sit-Ups

10 Russian Twists

10 Flutter Kicks (3-count)

10 Alternating Superman



Partner WOD


For Time


400m Run

40 Deadlifts

40 Burpee over Bar

300m Run

30 Deadlifts

30 Burpee over Bar

200m Run

20 Deadlifts

20 Burpee over Bar

100m Run

10 Deadlifts

10 Burpee over Bar


Rx: 155/105#

TC: 20 Mins


Partners split reps. One person works at a time.

Run Together

47 views0 comments

Recent Posts

See All

WOD 210802 - MONDAY

WARM UP Coach Stretch T-Spine & OHS Mob. 3 RDS 6 Sumo stance KB deadlift 5 Scap Pull Ups 6 PVC OHS 5 Pike Push Ups Skill / Strength 5 sets 2 Snatch Balance + 1 OHS Increasing light to moderate loads S

PARTNER WOD 210731 - SATURDAY

WARM UP Coach Stretch 5 AMRAP 5 Scap Push Ups 5 Hollow Rocks 5 Glute Bridge 5 Air Squats 20s Row/Ski Skill / Strength 5 Sets 1 Wall Walk + 4 Shoulder taps 3 Strict Half T2B + 10s Hanging L-Sit Partner