OnRamp:
3 Rounds for time:
800m run/row
40 good mornings
40 sit-ups
A GENERAL WARM-UP
2 rounds not for time:
25 ft. Lateral lunge
25 ft. Spiderman walk
25 ft. Inchworm
*see videos at bottom of this blog.
With an empty bar-
2 rounds
10 Deadlifts
8 Hang Power Cleans
6 Push Jerks
B PARTNER WOD
No partner, no problem! Join Kristin for 10:15am and she will pair you up.
WOD
With a running clock going up:
With a partner
9 minutes of:
100 Hang Power Cleans (135/95)
with remaining time AMRAP Push-ups
at the 10 minute mark on the running clock switch to:
9 Minutes of:
100 Shoulder to Overhead (135/95)
with the remaining time AMRAP Toes to Bar
at the 20 minute mark on th running clock switch to:
9 Minutes of:
100 Deadlifts (225/155)
with remaining time AMRAP Air Squats
*one person works at a time
**Score is number of reps accumulated on the amraps.
INTENDED STIMULUS
Fun partner workout with moderate loads. Athletes should have at least 2 minutes to do the gymnastics movements.
SCALING OPTIONS
1) Barbell Movements
Scale to loads that allows the athlete to do at least 10 reps in a row with on the initial set
2) Push-ups
If you can do an rx’d push-up, do rx’d today.
If you cannot do a good rx’d push-up do a band assisted push-up
3) Toes to Bar
If you can do a toes to bar, do as rx’d today
If you cannot do toes to bar scale to a lying toes to barbell today
4) Air Squat
No scale
5) Volume
To limit volume for a novice athlete they can partner with a higher level athlete and do less reps or be partnered with another novice athlete and cut barbell reps to 75
C COOL DOWN
Band shoulder stretch, 60 seconds per side
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