Thursday October 13, 2022

“All the fancy footwork is great. If you want to score, you have to shoot.” – Eric Cole 

Partner Warm Up: 
1 set:
Partner 1 | :40 row
Partner 2 | :40 alternating scorpion stretch

Partner 2 | :40 row
Partner 1 | :40 alternating scorpion stretch

1 set:
Partner 1 | :40 row
Partner 2 | :40 alternating lunges

Partner 2 | :40 row
Partner 1 | :40 alternating lunges

1 set:
Partner 1 | :40 row
Partner 2 | :40 sit-ups

Partner 2 | :40 row
Partner 1 | :40 sit-ups

Specific Warm-Up: 
2 sets:
10 alternating DB lunges
10 GHD sit-ups

WOD:
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (25/35 lb)
15 GHD sit-ups
– Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups.

Intermediate: 
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (25/35 lb)
15 GHD sit-ups to parallel

Beginner:
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (10/15 lb)
15 sit-ups

HOME WOD: 
Equipment: 
AMRAP 20 with a partner:
P1: 400-m run
P2: AMRAP:
10 DB lunges
15 feet-anchored sit-ups
– Partners alternate after one partner finishes the 400-m run.

Bodyweight: 
AMRAP 20 with a partner:
P1: 400-m run
P2: AMRAP:
10 weighted lunges
15 feet-anchored sit-ups
– Partners alternate after one partner finishes the 400-m run.

Movement scaling options: 
Row: Bike, skierg, air runner
DB lunges: Load, goblet lunge, weighted step-up, weighted squat
GHD sit-ups: Range of motion, v-ups, sit-ups

Individual option:
AMRAP 20:
10 DB lunges (25/35 lb)
15 GHD sit-ups
15/20 calorie row

Post-Workout Skill Work: 
3 sets:
25 weighted hip extensions