Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Partner Chipper (40 Minute Cap)
100 Dumbbell Front Squats
100 Meter Run
90 Double Unders
100 Meter Run
80 Dumbbell Hang Cleans
100 Meter Run
70 Alternating Lunges
100 Meter Run
60 Dumbbell Power Snatch
100 Meter Run
50 Strict Push Ups
100 Meter Run
40 Dumbbell Push Jerks
100 Meter Run
30 Toes to Bar
100 Meter Run
20 Dumbbell Overhead Squats
100 Meter Run
10 Bar Muscle Ups (Chest to Bar for Masters)
100 Meter Run
*One partner works while one partner rests.
*Work does not have to be equal.
*All dumbbell movements are preformed with one dumbbell (50/35)(35/20).
*All dumbbell movements are single arm.
*Must switch arms and/or partners every five reps on dumbbell movements.
Stimulus/Focus: Partner WOD day! Strategize to maximize your parnters’ individual strengths. Have fun!
Cool Down: Athlete’s Choice