Partner Saturday

May 26, 2018

Teams of 2 must complete the following:


50/35 cal on AB AFAP as a team


rest 2 mins


20 minute amrap
3 sandbag or DBall or Heavy Goblet squats
50’ carry
3 burpee CtB pull ups
- right into:
50/35 cal on aB AFAP as a team

*P1 does a full round then P2 does a full round etc.. for the 20 minutes

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Friday

May 25, 2018

Coach leads group through:

10 banded good mornings

10 push ups with alternate shoulder taps

10 small banded step outs

10 alternating dumbell snatches

x 2 rounds

 

then: 

 

A1. Dead lift – from 3” risers – build to a heavy single over 4 sets
A2. BB inverted rows x 8-10 reps over 4 sets
+
7 minute amrap @ 85% effort
2 DB hang power snatch left; 50/35
2 DB hang power snatch right; 50/35
2 air squats
4/4/4
6/6/6
8/8/8
etc…

Rest 4 minutes – actively moving around, walking, light jogging, on aB, rowing

7 minute amrap @ 85% effort
2 ball slams, 30/20#
2 box jumps, 24/20”
2 K2E
4/4/4
6/6/6
8/8/8
etc…

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Thursday

May 24, 2018

Coach leads group through:
2 Rounds
Run 200m
10 Air Squats
1 angled wall walk into 6 alternating shoulder taps

+
Teams of 3
Athletes rotate through A. B. C.
2 Athletes Work While 1 Rests

AMRAP 20
A. Burpees (Until Runner Returns)
B. 200m Run
C. Rest

If wod is solo or 2 athletes per team, time for burpees is last completed 200m time.

 

then:

 

30 cross body mountain climbers

20 hip touch planks

10 pair of bicycle sit ups

20 tuck ups

30 supine flutter kicks

rest 2 mins

x 2 rounds

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