Wed partner WOD Strategy
Mobility
30 sec each of:
Child’s Pose
Shoulder to Floor R/L
Wrist Stretches
Kneeling Front Rack Stretch
Down Dog
Couch Stretch (Each Side)
Pigeon Pose (Each Side)
Frog Stretch
Straddle Stretch
Partner Circuit (strategy)
1 person will be doing the work while the other is in a hold time under tension position.
MAKE A STATEGY: If the parter breaks the hold partners SWITCH. You and your partner can break this up as much as you like.
Try to agree on a target for the work and when you will switch.
AMRAP- Score total amount of cals/reps complete. Between both partners.
4 min per movement
1:30 min between movements
2 laps
*Take a white board around to keep track of reps.
Movements:
12/10 Total Cals Rower - Bicep curl hold at 90 single DB 50/35
8 Total DB Snatches 50/35 - split squat hold (lunge hold)
8 Total HS push-ups/Box push-ups- KB low squat hold
4 Total distance Sled push pull 4/3plates each end is 1 rep (before time, if you start a rep you can finish it) - Hollow core hold (boat hold)