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| Will you be my Team WOD partner? |
Deadlift 3 x 3 at 70-75-80%
2) METCON (Team WOD)
In 2-person teams...
20 min AMRAP
400m Run (pacing)
Max effort Toes to Bar (scoring)
Score is total TTB completed.
3) Skill
40 total reps posterior chain accessory work
Post loads and team scores to whiteboard and comments.
Coach's Notes. (standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550)
METCON. Yes, it's warm enough to run! Spring is in the air -- it's supposed to hit 60 tomorrow. OK, maybe not that warm tomorrow morning...wear a zip hoodie or something else that lets you regulate your temp. Add a hat and some light gloves, and you're good to go. In all seriousness, quick route recon on iciness before GO to make sure we're good, and reflector belts are a good thing at 0600.
Simple format -- perform as many TTB as possible in the time it takes your partner to run. TTB athlete may come off the bar briefly to reset. If you reach grip failure late in the WOD and cannot continue, rest in the plank position until swapout. Pass on the rep count at the transfer. Want to go beast mode? Level the playing field and limit yourself to a single max unbroken set of TTB per round, plank the remainder.
Strength & Skill. Knock those deadlifts out before or after Team WOD, just don't cheat your warmup. Familiar format on skill work, but posterior movements only today. Think your abs of steel will be good after all those TTB...40 total reps:
- Options: GHR, good mornings, bird dogs and variations, back ext, hip ext, GHD leg raises/reverse hypers, supermans.