Group warm up
Skill
Plank ladder (must choose 1 position for each round. 10 seconds between rounds)
Round 1 - 10 sec hold
Round 2 - 20 second hold
Round 3 - 30 second hold
And so on until everyone is out
Partner WOD
For time
30 alternating burpees
80 meter bar farmer carry 75/55
60 snatches 75/55
80 meter bar farmer carry 95/65
60 push presses
80 meter bar farmer carry 135/95
60 front squats 135/95 (no racks)
30 alternating burpees
*both athletes carry bar on farmer carry
**only 1 athlete working at a time on all other movements
No comments:
Post a Comment