Thursday, June 21, 2018

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(Practice / Phosphogenic 1-10 sec bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec leg swings/leg, 20 sec inchworm walkout w/ pushup, 20 sec/arm RKBS, 20 sec/arm KB overhead hold

SOD

5 sets of: (20 min)
1 Legless Rope Climb (Mod: Climb w/legs & technique work OR Weighted tire pulls)
3 Tire Flips
2 Turkish Get-ups / side

WOD 1

Partner Box push Tabata / 8 rounds total per team (4 min)
Partner 1 sits on box: Push partner 2 for 20 sec then switch during the 10 sec rest
Score: 1 pole = 1 rep so total polls competed/reached is your team score

Rest 3 min

WOD 2

Partner front squat Tabata / 8 rounds total (4 min)
Partner 1 AMRAP front squat for 20 sec while P2 rests, 10 sec to rack and switch (BB can be taken from floor if needed)
Score: total reps completed

Weight options:
(RX 135/95) (Mods: 115/75, 95/65)
(RX 50+ 95/65) (Mod: 75/55)

Rest 2 min

WOD 3

Partner V-up Tabata / 8 rounds total (4 min)
Partner 1 does AMRAP V-ups for 20 sec while P2 rests. P2 does the next 20 sec and so on.

Score: total reps completed for all 3 woods combined.