08.14.2021 Partner WOD

Warm Up
Three sets of:
run or row 200m
KB single arm swings x 5 each side (light to medium weight)
KB Deadlifts x 5 reps (medium weight)
Overhead Carry x 50′ each side
Hollow body hold x 20 seconds



Mobility
Two sets of:
Banded Good Mornings x 10 reps
Tall Plank Shoulder Circles x 10 reps per side
Palm Up Band Pull-Aparts x 10 reps

WOD
"Buy and Hold"
partner wod
100 reps for time
3 KB swings
2 KB goblet squats
1 KB push press right + 1 KB push press left
RX 53/35
INT 40/26
SC 35/18
One partner is working on the reps of the complex while the other is running a 400m. You switch when the runner is back in the gym.
Time Cap 35:00

10.24.18

Warm Up
3 Sets
6 Half Kneeling Bottom Up Kettlebell Press/arm
12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8
6 KB hike, swing and park drills





Mobility: shoulder work
tall kneeling with light DB each hand- extend arms straight out, then to a letter T (lateral) and back to extended in front and then arms down at sides. x 8-10 reps

draw the arrow- use a yellow mini-band and extend arms out in front of the face while grabbing the band and pulling it apart. Then bring one hand back towards the ear while the other hands stays out front. Move the hand back out to extension and repeat with the other side.(like drawing an arrow on a bow) x 8 reps each side

kneeling in a lunge position use an orange band on the rig to perform banded single arm rows. If the right leg is out in front, row with the left arm. x 8-10 reps each side



WOD
Partners
complete 100 reps of the complex
3 reps KB swing 53/35
2 goblet squats
1 KB push press right
1 KB push press left
*KB can't touch the floor, hand off the KB and run a 400m- go until 100 reps are complete