workout of the day
01.14.2023 Partner WOD
WOD
"The 40s"
With a partner complete as many rounds as possible in 30 minutes
40 Calorie Row/Bike/Ski
then:
Round 1: 40 Power Clean
Round 2: 40 Front Squat
Round 3: 40 Power Clean and Jerk
Round 4: 40 Hang Squat Clean
Round 5: 40 Squat Clean Thruster
Teams will start each round with a 40 calories on the cardio equipment of their choice.
One partner works while the other rests
Barbell Recommendations
RX 135/95
Intermediate 115/75
Scaled 95/65
Warm Up
2 sets
2:00 Cardio
10 Kang squats
5 each side perfect stretch
10 barbell strict press
5 each side walking lunges
Mobility
banded front rack stretch x 30 seconds each side
deep squat plate hold x 30 seconds
cat/camels x 30 seconds
WOD
"The 40s"
With a partner complete as many rounds as possible in 30 minutes
40 Calorie Row/Bike/Ski
then:
Round 1: 40 Power Clean
Round 2: 40 Front Squat
Round 3: 40 Power Clean and Jerk
Round 4: 40 Hang Squat Clean
Round 5: 40 Squat Clean Thruster
Teams will start each round with a 40 calories on the cardio equipment of their choice.
One partner works while the other rests
Barbell Recommendations
RX 135/95
Intermediate 115/75
Scaled 95/65