PARTNER WOD, Aug 11th

Warm-Up
(8 MIN):
200m Run or 250m Row
10 Toe Touches
10 Arm Circles (5 Forward / 5 Back)
10 Lateral Lunges
10 Bear Hugs
10 Iron Cross
10 Scorpions
5 Squats (2 Sec Down / Drive Up)
5 Med Ball Deadlift
5 Med Ball Power Clean
5 Med Ball Wall Balls
Strength Work
(18 MIN):
Complex – Build to a heavy:
1 Power Clean +
1 Front Squat +
1 Push Press or Push/Split Jerk
*Athletes need to work to a heavy weight for the complex that allows them to maintain form
*Warm up KB Swings during strength

*WOD Perspective: #95/65 (50% of 1RM C+J / 65% of 1RM Snatch)

WOD
200811
PARTNER WOD
For Time – Wall Ball Race:
*It’s a race to finish 150 Wall Balls faster than your partner

Partner 1: Wall Balls, #20/14

Partner 2: 15-10-5 sequence of movements
15 Kettlebell Swings, #53/35
10 Burpees
5 Ground to Overhead, #95/65 (50% of 1RM C+J / 65% of 1RM Snatch)
(26 MIN TIME CAP)
~~Score #1: Time to Complete 150 Wall Balls

200811B
~~Score #2: Total # of Wall Balls Completed
WOD DETAILS
*Partner 1 does as many Wall Balls before Partner 2 finishes the 15-10-5 sequence of movements. Then partners switch roles. Partner 1 needs to remember how many WBs they completed.
*Partner 2 then moves to Wall Balls and does as many before Partner 1 finishes the 15-10-5 sequence. Then partners switch roles. Partner 2 needs to remember how many WBs they completed.
*Whoever finishes the 150 is the winner BUT that does not mean we stop. There will be two scores for each athlete.
*Ex: Athlete A finishes the 150 Wall Balls in 12:00. Write score down + athletes switch. Athlete B continues to complete the 150 Wall Balls, now Athlete A is trying to see how many wall balls they can complete by the time Athlete B completes 150 Wall Balls. (Athlete A Score: 12 MIN (time to
complete 150 Wall Balls) / 175 Wall Balls (Total Wall Balls Completed) ~ Athlete B Score: 15 MIN / 150 Wall Balls).
*The WOD is complete when the 2nd athlete completes 150 Wall Balls or time cap
Movement Descriptions:
*ALL MOVEMENTS NEED TO BE TO STANDARD
*GTOH: Athletes need to take the barbell from the ground to overhead. Athletes have the option of completing a Clean+Push Press, Clean+Jerk, or Snatch.
Movement Variations:
*Wall Balls
~~Med Ball Thruster, Empty Barbell Thruster, Single DB Thruster (Hold w/ both hands)
*KB Swings
~~DB Swings
~~Russian KB Swings (Movement Limitation)
*Burpees
~~Burpees off of a box
*Ground to Overhead
~~DB GTOH (Clean + Push Press/Jerk or Snatch)