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Friday 11.27.2020

POSTED ON November 27, 2020

Friday | 11.27.2020

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Warmup:
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
150m partner jog
5 birddogs (each side)
5 ring row/bodyweight row on bar
5 step-ups (each side)
3 up-downs
 
Workout:
 
**2. Workout Prep**
Take a few minutes to practice dumbbell steps ups and synchronizing burpee pull ups.
 
WOD: Spirit Bomb
 
* Target time: 20 minutes
* Time cap: 25 minutes
 
Teams of 2
75 Alternating Dumbbell Steps ups (50s/35s) (24/20)
30 Syncro Burpee Pull Ups
50 Alternating Dumbbell Step Ups (50s/35s) (24/20)
20 Syncro Burpee Pull Ups
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
10 Syncro Burpee Pull Ups
 
Individual Option:
35 Alternating Dumbbell Steps ups (50s/35s) (24/20)
30 Burpee Pull Ups
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
20 Burpee Pull Ups
15 Alternating Dumbbell Step Ups (50s/35s) (24/20)
10 Burpee Pull Ups
* The Scaling aim is for both athletes to be able to work together and maintain intensity.
* Scaling option 1
Teams of 2
60 Alternating Dumbbell Steps ups (35s/20s) (20/16)
20 Syncro Burpee Pull Up
40 Alternating Dumbbell Step Ups
10 Syncro Burpee Pull Up
20 Alternating Dumbbell Step Ups
5 Syncro Burpee Pull Up
 
* Scaling option 2
Teams of 2
75 Alternating Steps ups (20/16)
30 Syncro Burpees
50 Alternating Step ups (20/16)
20 Syncro Burpees
25 Alternating Step Ups (20/16)
10 Syncro Burpees
 
* individual Option
35 Alternating Dumbbell Steps ups (50s/35s) (24/20)
30 Burpee Pull Ups
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
20 Burpee Pull Ups
15 Alternating Dumbbell Step Ups (50s/35s) (24/20)
10 Burpee Pull Ups
 
Accessory:
 
12 min
Skill work:
Bar Muscle Ups Progression
 
2 min foam roll calves
1 min twisted cross (each side)
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