Main WOD
"Adversaries"
Each partner completes one part of the couplet, and then switches. The object is to perform "A" exercises quickly so that your partner has less time to perform the "B" exercises.
1. A: 500m row
B: Hang Power Clean (135/95)
2. A: 50 Box Jumps (24/20)
B: Kettle Bell Swings (70/55)
3. A: 50 Wall Balls (20/14)
B: Burpees
Your score is the total reps of B exercises.
Skill Work
Blocked Pull-Ups 3 sets of 10
Optional Strength Work
Deadlift (up to 75% of 1RM) 5-5-5-5-5
Coach's Notes. (standard Friday times of 0545 WOD brief and 0600 go, warm up prior! IF you need an earlier start, post to comments to coordinate)
Main WOD
Thank Andy for this gem of a WOD. It might be the most exciting team workout . . . ever. Unlike the typical team WOD where you work together to accomplish a task, this WOD pits partners against each other. One partner performs task "A" while the other partner performs task "B." The partner completing task "B" counts his reps. The partner completing task "A" attempts to finish as quickly as possible so that his partner has less time to complete repetitions of the "B" exercise. Then, partners switch. The workout is scored individually, with the score equal to the total repetitions of "B" exercises completed in all three couplets.
NOTE: Resist the urge to partner with the weakest, slowest person you can find. Pair up with someone of equal capabilities and push each other to work hard for each rep.
Skill Work
Is your wild and crazy kip slowing down your pull ups? If so, practice some blocked pull ups to tighten up your range of motion. Watch this video for a good demonstration.
Optional Strength Work
Execute 5 sets of 5 deadlifts, working up to 75% of your 1RM. Maintain good posture through the lifts to avoid back injury. A very common movement error is to 'break' the neck by looking up or straight ahead. Spinal alignment needs to run from the base of your head all the way down to your coccyx. Point your head to a point on the floor about six feet in front of the bar. Then keep your head, shoulders and torso in alignment throughout the movement up and down.