Feb 2, 2017

Friday 2017.02.03

Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- 250m row

Then
1 round not for time
- 10-15 Hang Power Clean (empty bar)
- 10-15 KB swings (light)
- 10-15 Wall Ball Shots
- 10 Burpees
- 10 Box Step ups


WOD:
“Adversaries”

Each partner completes one part of the couplet, and then swaps. A. is the pacing exercise. The object is to complete the A. exercise so that the partner has less time to perform B.

1. A: 500m row
B: Hang Power Clean (115/75)

2. A: 50 box jumps
B: KB swings, eye level (53/35)

3. A: 50 wall ball
B: Burpees

Rest one minute between couplets. Your score is your reps of B exercises.


Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

3 comments:

Mike Humble said...

Once again a strong turnout for the 0530 group. We had to run 2 heats.

I paired up with Rich M.

Hang clean: 20(M) + 17(R)= 37
KB swing: 42(M) + 55(R)= 97
Burpees: 23(M) + 40(R)= 63
Total: 197

The box jumps became step-ups very early (like at 15 of 50 in my case).

Rj Mantick said...

Genna/RJ: 198 RXd
Time finished: 17:21

Matt Slyder said...

228 in 18:34 with Keith.
This WOD needed some time parameters... If the score is points couldn't I just row slower so my partner could get more points to give a team combo?

I think it was supposed to be my points versus his points, but the WOD board didn't reflect that so everyone approached as a team vice adversaries. I like the intent just didn't play out that way.