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Saturday 05.04.2019

POSTED ON May 4, 2019

Saturday | 05.04.2019

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General Warm Up:
 
10 Heidens
50ft Walk on Toes
8 Empty Bar Good Mornings
:20 Supinated Dead Hang
 
x2-3 sets
 
Specific Warm Up:
 
Partners build to a moderate set of 3-5 deadlifts (Partner deadlift)
 
Teams of 4
 
Workout #1 (13min time cap)
 
Partner A & B
 
Partner A 50 Double Unders
Partner B 50 Double Unders
Partner C 50 Double Unders
Partner D 50 Double Unders
 
then…
 
*Any combination of partners perform
the following…
 
12 Partner Deadlift 295lbs
12 Burpee Box Jump Over 24/20
12 Synchro Toes 2 Bar
 
While the team accumulates 150 Wall Balls 20/14 10ft/9ft
 
Intermediate: 30 double unders, 265lbs, 20in box, toes 2 bar (no syncrho)
Beginner: 50 single unders, 225lbs, 20in box, synchro hanging knee raises
REST 8-10MIN
 
Workout #2
 
Partner A & B (paired up) C&C (paired up)
 
Partner A 30 Cal Row
Partner B 30 Cal Row
Partner A & B 200ft Partner Carry (take turns when needed)
Partner A 30 Cal Air Bike
Partner B 30 Cal Air Bike
Partner C 30 Cal Row
Partner D 30 Cal Row
Partner C & B 200ft Partner Carry (take turns when needed)
Partner D 30 Cal Air Bike
Partner C 30 Cal Air Bike
 
For time
 
Cool Down:
 
15min walk in the sun get your skin exposed as much as possible.

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