26 August 2014

Warm up:
Dynamics
Mobility: include downward dog/cobra/inch worm
Shoulder mob

strength/skill:
3 sets of 2 handstand bear walks off the box full pike position

Wod:
10! 1
Deadlifts (225/185)
Jumping squat pullup
(Start below bar, jump up into a strict pullup, drop off bar into a full squat and jump up from there to repeat movement)

Rx2: jumping pullup off box followed by a squat (step off box, squat, back on box for jumping pull up)

Silvers:
Strength:
5 x 5 deadlifts (70%)

Wod:
Partner up, 4 rounds
Round 1:
Partner A runs 200m
Partner B does air squats
(And switch)
Round 2:
Partner A runs 200 m
Partner B does bar push ups
(And switch)
Round 3:
Partner A runs 200 m
Partner B does kettlebell swings
(And switch)
Round 4:
Partner A runs 200 m
Partner B does sit ups
(And switch)