WOD 200801 - SATURDAY

WARM UP

5 AMRAP

5 L/R Lunge with twist

8 PVC Kang Squat

6 L/R SA DB upright row

100m run


S/S

12 TABATA

Alt Spider Crunch

Weighted Side Plank Rotation (L)

Plank Twist

Side Plank Rotation (R)


PARTNER WOD

FOR TIME


30-20-10

AKB swings, 53/35#

Ab Mat Sit-ups

200M partner med ball run


30-20-10

Wall Balls, 20/14#

Sumo Deadlift High Pull, 115/65#

200m Partner Med Ball Run


30-20-10

Cal Row/Bike

Burpees

200m Partner Med Ball Run


30-20-10

Goblet Squat, 53/35#

Overhead Lunge, 45/25#

200m Partner Med Ball Run


TC: 25 mins


**Split reps as needed. Partner A works, Partner B rests**


69 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