A GENERAL WARM-UP
2 Rounds
Partner Wheel Barrow Walk: 50 feet each person
KB Swing Progression (3 reps of each Progression: 3 single arm kb swings, 3 Russian kb swings, 3 kb swings, 3 single arm KB swings)
20 Partner Med Ball Chest Pass (standing)
*Then~ Work up in weight for the kb swing for the WOD.
B PARTNER WOD:
For time~
With a partner complete
150 KB Swings (70#/55# 25/20/15/10/5 reps each)
Accumulate 1 mile run (one person runs at a time. 800/800 or 4x400s)
150 Burpees (25/20/15/10/5 reps each)
*Note~ If an athlete is unable to run, partners can sub 150/120 calorie bike or row (one person bikes OR rows at a time, share the same machine) in place of the 1 mile run. However we suggest running as “Murph” is coming up soon. 😉
**For the Swings and Burpees:
One person does 25 reps, then the next person does 25 reps. The first person then does 20 reps and then the next person does 20 reps. Continue until each person does 5 reps.
The total time should be in the 20-25 minute timeframe.
SCALING OPTIONS
Novice/OnRamp:
If there are 2 newer athletes together scale to:
100 Swings with lighter weight
Accumulate 800m run (400/400) -or- if subbing bike/row 100/80 Calories.
100 Burpees
C COOL DOWN
Seated Med Ball Tuck Pass, 5 x 30 seconds with 30 seconds rest between sets.
Points of performance for med ball tuck pass are as follows, (also see video on our CF906 demo page).
*seated on floor facing partner.
*lean torso back and tuck knees towards chest.
*try not to allow the torso angle to change drastically and do not allow hands/feet/back to touch the ground during the entire duration.
*do chest passes.
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