Warm Up: Run 400 or row 500, squat prep, shoulder prep for OH Squats, handstand holds, mobility
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Today can be used as a makeup day for a number of you that need to make up missed Wendler lifts. IE...an open gym. For the rest...see below.
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WOD's
“Partner Workout” (2 person)
10 Minute AMRAP
(buy in) Run 400 Meters – both athletes must have returned and be at their bar before starting the AMRAP of the below couplet with whatever time is left on 10 min clock – One athlete works at a time during the below movements
30 Overhead Squats 135M/95W
20 Handstand Push Ups
rest 5 minutes
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then10 Minute AMRAP starting with (buy in) Row 500 Meters – 2 Athletes 2 Rowers –
both athletes must be back at their bars before starting the AMRAP of the below couplet with whatever time is left on 10 min clock –
One athlete works at a time during the below movements
30 Ground to Overhead 135M/95W
100 Double Unders
Keep in mind that like yesterdays partner wod...you are only accumulating these totals...the reps can be split up however you and your partner decide. The run and row are of course done at the same time.
--------
Today can be used as a makeup day for a number of you that need to make up missed Wendler lifts. IE...an open gym. For the rest...see below.
---------
WOD's
“Partner Workout” (2 person)
10 Minute AMRAP
(buy in) Run 400 Meters – both athletes must have returned and be at their bar before starting the AMRAP of the below couplet with whatever time is left on 10 min clock – One athlete works at a time during the below movements
30 Overhead Squats 135M/95W
20 Handstand Push Ups
rest 5 minutes
---
then10 Minute AMRAP starting with (buy in) Row 500 Meters – 2 Athletes 2 Rowers –
both athletes must be back at their bars before starting the AMRAP of the below couplet with whatever time is left on 10 min clock –
One athlete works at a time during the below movements
30 Ground to Overhead 135M/95W
100 Double Unders
Keep in mind that like yesterdays partner wod...you are only accumulating these totals...the reps can be split up however you and your partner decide. The run and row are of course done at the same time.
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