PARTNER WOD
Mobility/Warm-up
Coaches Choice
MetCon
RX
2 Rounds w/ a partner:
Partner 1 - 200m Farmer Carry, 70/53lb KB's
Partner 2 - max Calorie Row
-switch stations-
Partner 1 - 200m, Farmer Carry, 70/53lb KB's
Partner 2 - max Thrusters, 45/25lb DB's
-switch stations-
SCALED/LITE
2 Rounds w/ a partner:
Partner 1 - 200m KB Farmer Carry, 53/35lb or less
Partner 2 - max Calorie Row
-switch stations-
Partner 1 - 200m, KB Farmer Carry, 53/35lb or less
Partner 2 - max DB Thrusters, 35/15lb or less
-switch stations-
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
80 Bar Facing Burpees
MetCon
RX
7 Rounds For Time:
7 Overhead Squats, 135/95lbs
7 Handstand Push-ups
7 Bar Facing Burpees
(RX+ 165/115lb OHS)
SCALED
7 Rounds For Time:
7 Overhead Squats, 115/75lbs
7 DB Push Press
7 Burpees
Strength
“Touch and Go” Push Jerk 4×4
Start at 80% Work up
Competition Side Work
Accumulate 7 minutes of at parallel wall sits with hands above legs