PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of 2 complete:
Partner 1: 800m Run
Partner 2: AMRAP of 8 SDHP/8 Push-ups
-switch-
Partner 1: 600m Run
Partner 2: AMRAP of 6 SDHP/6 Push-ups
-switch-
Partner 1: 400m Run
Partner 2: AMRAP of 4 SDHP/4 Push-ups
-switch-
(Sumo Deadlift High Pull 95/65lbs)
SCALED/LITE
use Kettlebell of SDHP
scale push-ups 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)
Weakness Warm-up
70 Bar Facing Burpees
Strength
“Touch & Go” Push Jerk 5×5
Start at 70% Work up
MetCon
RX
For Time:
10 down to 1
Sumo Deadlift High Pulls, 115/75lbslbs
Sprint 100m between sets
(RX+ 135/95lb SDHP)
SCALED
95/65lb SDHP
Side Work
Accumulate 7 minutes of handstand holds
20 Minute Cap