Warm-up:
- 4-5 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- 250m row
Then
1 round not for time
- 10-15 Hang Power Clean (empty bar)
- 10-15 KB swings (light)
- 10-15 Wall Ball Shots
- 10 Burpees
- 10 Box Step ups
WOD:
“Adversaries”Each partner completes one part of the couplet, and then swaps. A. is the pacing exercise. The object is to complete the A. exercise so that the partner has less time to perform B.
1. A: 500m row
B: Hang Power Clean (115/75)
2. A: 50 box jumps
B: KB swings, eye level (53/35)
3. A: 50 wall ball
B: Burpees
Rest one minute between couplets. Your score is your reps of B exercises.
Cool Down:
Rig:
- Hang from
Rig (1min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!