WOD 1 = 6 rounds for time of:
-Run 400 meters
-Rest 2 minutes
Then, warm up for WOD 2 and cool down from WOD 1 with six inchworms
WOD 2= GB Hollow back press.
Complete as many rounds as possible in 7 minutes of:
-10 sumo deadlift high pulls
-10 push presses
Men: up to 135 lb. Consider 115 lb
Women: up to 95 lb. Consider 75lb
Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if round one takes you longer than 1 minute.
Beginner Option
Complete as many rounds as possible in 7 minutes of:
-7 sumo deadlift high pulls
-7 push presses
Men: 75 lb.
Women: 55 lb.
7 rounds each:
-20/15 cal bike
-30 DU’s
I-go-you-go. One partner (A) works at a time to complete the full round, then partner B works while A rests.
straight into
part 2 = 5 rounds each:
-500m Row
* total of 10 rows between two partners. I-go-you-go
Teams of 2
Load scaling as follows
Rx = carry sandbag/D-ball plus pair of kettlebells
Scale down: carry 20 lb medball plus pair of kettlebells
Team carries load up Baltimore hill to stairs at top of Cathedral park (10-20). Partners share and switch loads as needed. Fast teams can come back to help struggling teams. If there is an odd person out, have them carry a load that is appropriate for them and they can borrow KBs at the park.
Once At the stairs, One partner does quadrupedal motion (QM…walk on all fours) while the other uses the weight (sandbag, D-ball, med ball or KB).
Partner using the weight can rest while the other does QM or vice versa depending on who finishes first.
If round 1 is not completed in 5 minutes, then scale down by reducing the distance of quadrupedal motion on the stairs.
Rx= to top of stairs
Scale = reduce stair distance by 1/3, 1/2 , or 2/3
Round 1
– QM forward ascent and backward descent on stairs while facing up the stairs (north) for both ascent and descent
– 15 goblet squats
Round 2
– QM sideways ascent and sideways descent on stairs while facing west on the stairs for both ascent and descent
-15 overhead squat (sandbag, medball or KB)
Round 3
– QM backward ascent and forward descent on stairs while facing down the stairs (south) for both ascent and descent
-7 single arm Overhead squat with each arm
Round 4
– QM sideways ascent and sideways descent on stairs while facing east on the stairs for both ascent and descent
-7 single arm Overhead squat with each arm