***8am Open Gym, 9am & 10am classes. 11-1 Open Gym***
Conditioning
Complete With a Partner For Time
400m Partner Sled Drag 135/80#
200 Double Unders (you may work at the same time)
100 DB Front Rack Lunges 45/30# (partner B holds a 15 sec plank)
80 DB Burpee Ground to OH 45/30# (partner B does 12 hollow rocks)
400m Partner Sled Drag 135/80#
WOD Notes: TD = 20-27 min. You will need (2) DB for each group of 2. You may split the work anyway you’d like, but try to split it evenly. The goal is for both of you do get a good workout in, so if one partner has to do more reps to pick up the slack that’s fine. DU scale = 300 singles. You will use 2 DB’s for the lunges as well (regional standard). The recommendation is to switch every 10 lunges and every 5 DB burpee ground to OH. You must do the core work in “()” while partner A works before you switch.
Assistance
a) Snatch Grip RDL – 4×6 @ 115% of Snatch
b) One Arm OH Carry – 3 sets: 75m each arm. Heavier than your 100m carry.