PARTNER WOD, June 24th

Warm-Up
(8 MIN):
200m Run or Row
10 Toe Touches
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 HR Push-ups
5 Squat Therapy (5 Seconds Down, 3 Second Hold, Drive Up)
Strength Work
(22 MIN):
3 SEC PAUSE BACK SQUATS
*6 Sets x 3 Reps Building to a Moderate Weight (65% – 75% of 1RM)
***Athletes need to hold for a FULL 3 Sec in the bottom of the squat
***Complete 2 Strict Pull-ups or Variations after each set
WOD Perspective: #95/65 (Approx. 35% of 1RM BS and 50% of 1RM Clean+Jerk)
PARTNER WOD
15 MIN AMRAP:
Partner A:
~~Complete 20 Cal Row, Assault Bike, or Ski Erg
Partner B:
~~AMRAP of:
3 Strict Pull-ups
6 HR Push-ups
9 Back Squats, #95/65 (Approx. 35% of 1RM BS and 50% of 1RM Clean+Jerk)
***Athletes switch every time the 20 Cal has been completed
***Athletes will pick up where their partner left off
(Score = Total Rds + Reps)
PARTNER ZOOM WOD
15 MIN AMRAP:
Partner A:
~~Complete 20 Cal Row, 20 Down + Backs, or Up Downs
Partner B:
~~AMRAP of:
3 Strict Pull-ups or Barbell or DB Press
6 HR Push-ups
9 Back Squats, #95/65 or Goblet Squats
***Athletes switch every time the 20 Cal has been completed
***Athletes will pick up where their partner left off
(Score = Total Rds + Reps)
WOD DETAILS
*Partner A will complete 20 cals while Partner B gets as many rounds and reps of the AMRAP.
*Partners will switch when the 20 cals have been completed. Partner B will pick up where Partner A left off.
*My suggestion is for both partners to have a white board and to mark when they complete the 9 back squats. Then partners can add their marks togethers for the score.
*Back Squat needs to be cleaned from the floor and jerked to the back of the neck.
*Athletes MUST return the barbell to the front rack before returning to the floor. No dropping from the back of the neck.
*The Cal Row, Bike, or Ski does not count towards score.

WOD Variations:
*Athletes can use the AirDyne for 20 Cals, but it will be 30 Cals instead of 20.
*Strict Pull-ups
~~Strict Banded Pull-ups or Ring Rows
*HR Push-ups
~~From the Knees
*Back Squats
~~Goblet Squats