Partner WOD

Friday, November 14, 2014

Prehab:

Bird Dogs, 5 each
Theraband Routine, 15 reps each
Scapular Pushups, Hold 2 sec at top, 10 reps
Hang from Bar, 30 sec

Warmup:

1/2 Tabata KBS (4 rounds total)
5 Plank to Downward Dog, Pause in each position
10 Plank Forearm to Hands
10 Bar Shoulder Press
30 Sec Reverse Plank
10 Behind the Neck Shoulder Press
30 Sec Hollow Hold

Cooldown:

Cat Cow, 5 reps
Downward Dog Ankle Stretch, 20 sec each side
Prone PVC Dislocates, 10 reps
Ankle and Calf Stretches

Strength

Every minute on the minute for 12 minutes:  Strict Press x 1 rep

Notes:  If you know your percentages, start around 60% and slowly work up to your 1RM for the day.  If you fail before the end, you can skip a minute and try again, or reduce the weight.  Feel free to perform this from the ground or rack.

Fitness Partner Conditioning

5 Rounds each:

Run 200 meters
10 Db/Kb Snatch, alternating
10 Target Burpees to 6”

-25 min cap-

Notes:  One athlete working at a time.  Prescribed is 61/44 kb and both hands touching a target 6” above your reach.

Advanced Partner Conditioning

3 Rounds each:

Run 800 meters
2 Rope Climbs
15/10 Ring Dips
10 Target Burpees

-25 min cap-

Notes:  Partner starts when other returns from the run.  If possible, partner up with someone of the same skill level.

  To make it under the time cap, you will need to maintain a sub 4:00 run pace.  Scale to make sure you finish under the time cap and both partners get in 3 rounds.