Day 1
WOD 170904
Labor Day Partner WOD!
warm-up – Coach’s Choice
If training as a single… perform workloads as AMRAPs…
-Holds for “A” are 30sec
-reps for “B” are 10/10
-do “C” as written
A. AMRAP 7:00 @ 80% effort (2 athletes, 1 barbell)
15 wall balls
barbell hold…
-women hold top of deadlift
-men hold overhead
-barbells not to exceed 95#
-partners switch every 15 wall balls
-penalty for dropping hold before 15 wall balls = 3 burpees each
rest 3min, then B @ 10:00 on timer
B. AMRAP 7:00 @ 90% effort
20 ping pong bjsd… nte 24” (1 rep ping pong)
10 partner deadlifts… nte total weight of 225# (2 athletes, 1 barbell)
rest 3min, then C @ 20:00 on timer
C. For time… capped @ 14:00… dumbbells not to exceed 50/35 (each athlete has his/her own db
25 single arm db push press each arm
200m partner run
25 single arm db g2oh each arm
200m partner run
25 single arm thrusters each arm
200m partner run
25 partner bar-facing burpees over dumbbells
200m partner run
-partners are required to hold rope for entire workload
-penalty for dropping rope = 3 burpees each
D. post WOD recovery
