Nov 2, 2017

Friday 2017.11.3

Warmup

100 Side straddle hop
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
For Time
“Partner Junk Yard Dog”
Then
Progress to working DL load as needed and practice movement synchronization

WOD

Partner AMRAP

Complete as many reps as possible in 10 minutes of:
 3 synchronized burpee box jump-overs
 3 synchronized deadlifts
 6 synchronized burpee box jump-overs
 6 synchronized deadlifts
 9 synchronized burpee box jump-overs
 9 synchronized deadlifts
 Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 185-lb. deadlift
Women use a 20-in. box, 115-lb. deadlift

This workout begins with the athletes standing tall. At the call of “3, 2, 1… go!” the athletes will drop down and begin the burpee box jump-overs. Partners must be synchronized, with their chests touching the floor at the same time. Once 3 reps are complete, each athlete will move to their barbell and perform synchronized deadlifts, with both athletes standing tall at the top of the lift at the same time. After 3 deadlifts, the team will move back to the box for the next round, this time completing 6 reps of each exercise.  For the box jumps, there is no requirement to stand tall on top of the box.  A two-foot takeoff is required, and only the feet may touch the box.  Step downs are allowed.  Jumps over are allowed, but the feet must go over the box, and a two-foot landing is required.

During each round, the number of repetitions for each exercise will increase by 3 reps: 3 the first round, 6 the second round, 9 the third, 12 the fourth, etc. Teams will follow this pattern, completing as many repetitions as possible within the 10-minute time cap. The team’s score is the total number of repetitions completed.

Post rounds and repetitions to Comments.

2 comments:

Michelle Kasper said...

With Brandie, got through 15’s, scaled up to 125#

Dwayne Beasley said...

Thru 15s at burpee box jump over Rx