06.06.19 Partner wod

Warm Up
Jog 200m
4 x 50m pick ups- build speed
Running drills: https://www.youtube.com/watch?v=qKawQ2R3C4I

A skip
B skip
C skip

Mobility:

wall foam rolls x 20 -place roller on the wall- https://www.youtube.com/watch?v=WFgduO-z0Y0
parallette shoulder extensions x 2 sets of 10 https://www.youtube.com/watch?v=7GLMYwLE47c
hip flexor kicks x 8/side
Cossack squats x 8/side

WOD
2 parts
Part One (this could last for 16+ rounds)
Death by 10meters
min 1: 10m sprint
min 2: 2 x 10m sprints
min 3: 3 x 10m sprints
min 4: 4 x 10m sprints


go until you can't complete your sprints in the 1:00 time

Part Two
with a partner For Time
complete 4 rounds each
1 Rope Climb
8 sandbag cleans 150/100/80 Rogue bags or the 70/50/35 wreck bags
1 Rope Climb
each partner must finish a round before tagging off

05.04.18 Death by 10m

Warm Up3:00 Slow Bike or Row

3 Rounds: 3 Scap Retraction + 3 Strict Pull-Ups 6 Russian Baby Makers 9 Wall Squats 12 AbMat Sit-Ups 20 second Samson Stretch each side

Followed by… 10 Deep Squat Progressions

Primer:

Coach led running warm up

WOD 3 parts Part One Death by 10meters min 1: 10m sprint min 2: 2 x 10m sprints min 3: 3 x 10m sprints min 4: 4 x 10m sprints go until you can't complete your sprints in the 1:00 time

Part Two

For Time Complete 3 rope climbs. You must do 5 burpees after each rope climb

Part Three 4 Rounds for time- record weight used for both movements 20 weighted sit ups- either plate to chest or with a Mb OH split carry- one arm overhead, one arm at the side to the pylon and back- switch arm positions per length