10.03.2020 Partner WOD

Warm up
2 rounds
Run 100m

10 spiderman lunges (5/side)

10 Cossack squats (5/side)

5 yoga push ups




Mobility: https://www.instagram.com/p/BxQoUvAl1VT/
10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers 10/side supine 90/90 hip switches

WOD

"Awfully Chipper"
Partner workout

24:00 time cap
2 rounds
100 DUs

50 single arm DB S2OH
50 TTB
50 alternating DB snatch
50 C2B pull ups
50 goblet step ups
100 DUs

RX 50/35 24/20" box
Int 35/20 24/20"
Sc 25/10 20/16"

TTB scale to hanging knee raises or KB banded TTB drill
C2B pull ups scale to banded pull ups or ring rows