Warm Up:
AMRAP 8:
With a partner:
P1: Run 200 m
P2: AMRAP: 10 PVC pass-throughs, 8 push-ups, 6 DB bent-over rows
*When P1 comes in from the run, switch.
Specific Warm-Up:
Bench Press Warm Up
2 sets:
5-7 reps (building)
PARTNER WOD:
5 rounds for reps with a partner:
2:00 bench presses (105/155 lb)
2:00 L pull-ups
Intermediate:
5 rounds for reps with a partner:
2:00 bench presses (75/115 lb)
2:00 band-assisted L pull-ups
Beginner:
5 rounds for reps with a partner:
2:00 bench presses (35/45 lb)
2:00 single-leg elevated ring rows
Movement scaling options:
Bench press: Load, floor presses, DB options.
L pull-ups: Banded, jumping L pull-ups, single-leg L ring rows.
Limited equipment options:
With a partner :
2:00 DB bench presses (moderate-heavy)
2:00 bent-over rows (moderate-heavy)
Post-workout Skill Work:
On a 5:00 clock:
Max hanging hip touches with a partner