(Competition / Glycolytic 2-5 min bursts)
WOD Review: 8 min
Then group warm up all together: With partner shared reps: 3x: 200m total bike, 10 WB, 20 jump rope, 3 Deads (135/95) (50+ 95/65)
WOD 1a
Partner Workout x 10 rounds total (5 rounds per team member):
1 Round =
10/7 cal Bike
10 WB (20/14) (10/10) (50+ 14/10 & 9/8)
*Finish full round before next athlete goes.
5 min rest
WOD 1b
Partner Workout x 10 rounds total (5 rounds / team member):
1 Round =
30 Double Unders
5 Deadlifts (225/155) (50+ 155/95)
Final WOD score is total time of both WODs and rest.
*As you have a partner – do you best to really work hard and push when it’s your turn while keeping it clean.
ITP: 2+ sets of:
2 pole out and back Lateral leg band work and banded knee raises
15-20 Tubing back flies
