WOD

Saturday, May 11th

05/11/2019

WARMUP:

 

Partner Warmup:

 

500m Row (250m each)

 

40 Wall Ball to Partner (20 each)

 

40 Plank Wall Ball Rolls (20 each)

 

20 Burpee High Fives (20 each)

 

 

 

DU Warmup:

 

30 Singles

 

20 Fast Singles

 

20 High Jumps

 

10 Single Tap Penguin Hops

 

10 Double Tap Penguin Hops

 

:20 DUs or attempts

 

 

 

BB Deadlift & Clean Warmup

 

 

 

WORKOUT:

 

PARTNER WORKOUT
TEAMS OF 2:

 

AMRAP x 18 MINUTES

 

P1 -- COMPLETE 1 ROUND:
30 Double Unders
10 Deadlifts (155/105)(135/95)
5 Hang Power Cleans

P2 -- PERFORM
Double KB Front Rack Hold (Athlete Choice)
*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.

 

THE "CT FLETCHER" PUMP SESH:
3 SETS
50 Banded Tricep Pulldown
50 Empty Barbell Curls