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)
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)
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)
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)
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.
*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.
*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