Saturday, August 13, 2016

Partner WODS…

Screen shot 2016-08-12 at 6.48.11 AM
Are Kyle’s Favorite!


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Coach’s Choice Warm Up
Warm up Technique for Strength Work


2012 Games Event:

Teams of two:
Row 500 meters while partner holds the front rack, switch
30 Burpees onto a plate while the bar is held overhead, switch
30 Thrusters while dip support is held, switch  

Notes: Weight drops each round if your partner needs to rest then you must stop working. Load your bars so you can easily move to the next weight.
L1: 15/10 dumbbells across, Hold plank instead of dip support
L2: 115/75, 95/65, 45/35, hold plank if you cannot hold dip support
Rx: 215/145, 135/95, 95/65

Cool Down

Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse bar
Stretch Hamstrings

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