Partner Workout:
For Time: no more than 135/95
-45 Burpee box jump-overs + overhead hold, 135/95
-45 Power cleans, 135/95 + chin-over-bar hold
-270 Double-unders + front rack hold, 135/95
-45 Power cleans, 135/95 + chin-over-bar hold
-45 Burpee box jump-overs + overhead hold, 135/95
One partner has to be in the static hold (overhead, chin over bar, or front rack) for other partner to accumulate reps. Divide work however you like.
Use the mastery chart to work on your progressions of:
GB Front Lever, and
GB Side lever
WOD 1 = For time:
-20 cal bike + 30 OHS (95/65)
-40 cal bike + 20 OHS (115/85)
-60 cal bike + 10 OHS (135/95)
WOD 2 = Not for time: Build weight over 3 rounds:
-5 DB Thrusters
-left arm Waiter carry one length
-left arm Suitcase carry two lengths
-Repeat on right side
Part 1=10 min EMOM
Odd minute : 20 double-unders (20s cap) +
Even minute: 1 clean & jerk (70-80% 1RM)
10:00-17:00 : 7 min rest. Work up to back squat weight
Part 2: from 17 minute mark..10 min EMOM
Odd minute: 1 pause back squat (80% 1RM. 3s pause at bottom)
Even minute: 10 push-ups (scale pushups to no more than 30s of work)
For new athletes or those new to clean and jerk, Part 1 can be a 10 min EMOM of clean and jerk.
If people don’t know their 1RM, then work up to weights that are challenging but still allow good technique. Those struggling with wrist or overhead mobility should use dumbbells.
WOD
-10 ATG split squats each leg. Start with weaker side
-10 GHD hip extensions
-10 ATG split squats each leg, Start with stronger side
-10 GHD back extensions
-10 ATG split squats each leg. Start with weaker side
-10 GHD hip and back extensions
-10 ATG split squats each leg, start with stronger side
-10 GHD arch ups https://www.youtube.com/watch?v=LZimS-ucFgc
Rest as needed. You may adjust weight during the WOD. For all sets of ATG split squats, do all 10 reps consecutively on one side before moving to the other side.
GHD Hip, Back, And Hip-Back Extensions https://www.youtube.com/watch?v=uha4orxDqSM
IF you get to a GHD exercise where you cannot complete 10 reps, then use the last version you were able to complete
Those uncomfortable with the GHD machine can do arched body rocks