Partner Warm Up:
On an 8:00 clock:
3 inchworms + 1 push-up/each
6 samson stretch lunges
9 wall-ball shots
– One partner rows, bikes, or skis for calories while the other performs the 3-6-9
Specific Warm-Up:
2 sets:
:20 GHD sit-up
– Rest 1:00 between sets while partner works
PARTNER WOD:
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (35/50 lb)
50 GHD sit-ups
50 wall-ball shots (14/20 lb) (9/10 ft)
– Use any machine available for the calories.
Intermediate:
Same as Rx’d
– Consider performing smaller sets of each movement
Beginner:
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (10/15 lb)
50 sit-ups
50 wall-ball shots (6/10 lb) (9/10 ft)
– Use any machine available for the calories.
Movement scaling options:
Calories: reduce calories, substitute equipment
DB snatches: load, hang snatches, DB push press, DB clean
GHD sit-ups: range of motion, reps, regular sit-ups
Wall-ball shots: load, medball squat, medball push-press, DB thruster
Limited GHD option:
3 rounds for reps w/ a partner:
2:00 calories
2:00 dumbbell snatches (35/50 lb)
2:00 GHD sit-ups
2:00 wall-ball shots (14/20 lb) (9/10 ft)
– Use any machine available for the calories.
– One athlete works at a time.
Cool down:
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back