Warm Up:
1 set:
:45 PVC overhead lunges
:45 ring rows (or rows performed on the rope)
– Rest :15-:30 between movements.
1 set:
:45 plate squats
:45 10 scap pull-ups + AMRAP hanging knee raises
– Rest :15-:30 between sets.
1 set:
:45 PVC overhead squats
:45 pull-to-stands
– Rest :15-:30 between sets.
Specific Warm-Up:
OHS Build Up:
2 sets each partner:
10 overhead squats
– One partner works while the other rests.
Rope Climb:
2 sets each partner:
1 rope climb
– One partner works while the other rests.
PARTNER WOD:
3 rounds for time with a partner:
800-m run
10 rope climbs
50 overhead squats (65/95 lb)
– Run together and split the rope climbs and squats as needed.
Time Cap: 25-33 Minutes
Intermediate:
3 rounds for time with a partner:
800-m run
5 rope climbs
50 overhead squats (35/45 lb)
– Run together and split the rope climbs and squats as needed
Beginner:
3 rounds for time with a partner:
400-m run
12 pull-to-stands
50 overhead squats (PVC)
– Run together and split the rope climbs and squats as needed.
HOME WOD:
Equipment:
3 rounds for time with a partner:
800-m run
30 DB power cleans
50 DB overhead squats
– Run together and split the DB power cleans and squats as needed.
Bodyweight:
3 rounds for time with a partner:
800-m run
50 sit-ups
50 jumping squats
– Run together and split the sit-ups and squats as needed.
Movement scaling options:
Run: Distance, bike, row
Rope Climb: Reps, 20 strict pull-ups, 20 pull-to-stands
Overhead squat: Load, overhead lunges, front squats (overhead limitation)
Limited equipment option:
3 rounds for time with a partner:
800-m run
20 strict pull-ups
50 overhead squats (65/95 lb)
– Run together and split the rope climbs and squats as needed.
Cool down:
2 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)