Warm Up:
1 set:
Partner A: 100-ft sled push (empty sled)
Partner B: alternating Spiderman stretches
1 set:
Partner A: 100-ft sled push (add weight)
Partner B: good morning + jump
1 set:
Partner A: 100-ft sled push (add weight)
Partner B: burpee broad jump
Skill Work:
5 sets for best distance:
Triple broad jump
– Rest as needed between attempts.
PARTNER WOD:
AMRAP 20 with a partner:
100-ft sled push
12 alt. DB snatches (35/50 lb)
100-ft sled push
Intermediate:
AMRAP 20:
100-ft sled push
12 alt. DB snatches (20/35 lb)
100-ft sled push
Beginner:
AMRAP 20:
100-ft sled push
12 alt. DB snatches (15/20 lb)
100-ft sled push
HOME WOD:
Equipment:
AMRAP 20 with a partner:
100-ft double-DB front rack carry
12 alt. DB snatches
100-ft double-DB front rack carry
– One partner works at a time; once one partner completes a full round, the other completes a round, etc.
Bodyweight:
AMRAP 20 with a partner:
100-ft weighted front carry
12 V-ups
100-ft weighted front carry
– One partner works at a time; once one partner completes a full round, the other completes a round, etc.
Movement scaling options:
Sled Push: Load, double-DB/KB front rack carry
DB Snatch: Load, alt. DB power cleans, alt. DB sumo-deadlift high-pull
Limited equipment option:
AMRAP 20 with a partner:
100-ft double-DB/KB front rack carry
12 alt. DB snatches (35/50 lb)
100-ft double-DB/KB front rack carry
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot