Warm Up:
On a 3:00 clock:
Max burpee over partner
– One partner holds a plank variation while the other partner does the burpee.
On a 3:00 clock:
Max single-KB goblet squat
– One partner is working and one partner is resting.
Specific Warm-Up:
Part A – 4 sets EACH PARTNER
Partner A:
:20 row
– Rest :10
Partner B:
:20 KB front rack hold
– Rest :10
Part B – 4 sets EACH PARTNER
Partner A:
:20 row
– Rest :10
Partner B:
:20 hang from pull-up bar
– Rest :10
WOD:
For time with a partner:
4,000/5,000-m row
– From 0-2,000/2,500-m resting partner must hold double KB front rack (26/35 lb)
– From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar.
Time Cap: 25 Min
Intermediate:
For time with a partner:
4,000/5,000-m row
– From 0-2,000/2,500-m resting partner must hold double KB front rack (18/26 lb)
– From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar.
Beginner:
For time with a partner:
2,000/3,000-m row
– From 0-1,000/1,500-m resting partner must hold double KB front rack (13/18 lb)
– From 1,000/1,500-2,000/3,000-m resting partner performs a hold at the bottom of a ring row.
HOME WOD:
For time with a partner:
4,000/5,000-m run
– From 0-2,500-m resting partner must hold double DB front rack.
– From 2,500-5,000-m resting partner performs a high a plank.
Movement scaling options:
Row: Distance, bike, skierg, run
KB front rack hold: Load, DB front rack hold, single DB or KB hold
Hang from pull-up bar: Banded hang, bottom of ring row hold
Equipment limitations:
For time with a partner:
5,000-m run
– From 0-2,500-m resting partner must hold double KB front rack (25/35 lb)
– From 2,500-5,000-m resting partner performs a hang on the pull-up bar.
Cool down / Post-Workout Skill Work:
Accumulate:
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side