It's Friday!!!! Get pumped and start your day off right with a catchy song that you will regret listening to. I guarantee she didn’t get up early and knock out a workout. Back in the Bubble:
1) "Tag Team Adversaries"
In 2 person team vs. 2 person team format:
Stations 1 & 2. Each team completes one part of the couplet, then switch. The object is to perform "A" exercises quickly so that your opponents have less time to perform the "B" exercises.
1. A: 50 Snatches (115/75) - 1 person working at a time
B: AMRAP Hand Release Push-ups
2. A: 100 Back Squats (115/75) - 1 person working at a time
*5 Burpee team penalty every time the bar hits the floor
B: AMRAP Abmat Sit-ups
Station 3. Both teams work simultaneously, only 1 person from each team at a time:
3. AMRAP 4 minutes of Handstand Push-ups
Team score = the total number of AMRAP exercises performed (HRPU, SU, HSPU).
2) Strength.
15 mins of progressive 2-position Cleans (high-low)
OR makeup yesterday's...
5x7 Back Squat (75% of 1RM)
Post team scores and loads to whiteboard and comments.
Coach's Notes. (standard Friday, Friday, gotta get down on Friday mass start at 0600, warm up prior and be ready for a 0550 WOD brief)
Team WOD. This is basically an expanded version of the “Adversaries” Friday workout we did a few weeks back. In this case however, it is a 2 person team working against another 2 person team. Shoot for balance between teams...get someone on your team you don’t know!!!
Station 1. Team #1 performs 50 snatches as fast as possible with only one teammate working at a time. While Team #1 snatches, Team #2 performs as many reps of HRPU as possible. After Team #1 finishes snatches, the teams switch movements. Rest 3 minutes, then:
Station 2. Team #2 goes first on the pacing exercise (BS). Same format...one team does 100 back squats while the other team does as many abmat sit-ups (AMSU) as possible. One catch, though -- anytime the barbell is dropped during the back squats. the team on the barbell must complete 5x burpees each before continuing. Passing the bar between partners without touching the floor is okay, actually its encouraged. Rest 3 minutes, then:
Station 3. Both teams go head-to-head on a four minute AMRAP of HSPU. Only one person from each team can work at a time, both teams work simultaneously. Try to use similar scaling methods if needed.
Final score is the combination of AMRAP HRPU, AMRAP AMSU, and AMRAP HSPU for both teammates combined.
Strength. Priority to getting your squats in if you didn't yesterday. Granted, that might be tough with 40-60 weighted BS programmed in the Team WOD. Fit them in in the afternoon if needed. Otherwise, play around with 2-position cleans...similar to the 2-position snatches we did earlier this week, but switch the order. One from the hang, then one from 2" off the floor. Video demo here. Work heavy, but not the best day to find your 1RM.
ROUTINE IS THE ENEMY.