Warm-Up: Coach’s Choice
Strength/Skill: Paused OHS + OHS
10 minutes to get as heavy as you can on a 3-second pause OHS followed by a regular overhead squat.
Stimulus/Focus: Use 10 minutes to get ash heavy as possible.
Paused OHS + OHS
5 x 20 Seconds Work / 40 Seconds Rest
Max OHS reps @ 50% of today’s heavy.
Stimulus/Focus: Accumulate as many reps as possible in the 20 seconds. You have 40 seconds to rest before lifting again.
WOD: 10 Rounds (You go, I go Format)
5 Kettlebell Shoulder to Overhead
10m KB OH Carry
20m Front Rack Carry
10m KB OH Carry
5 KB STOH
Rx = (1.5/1)(1/25#)
Use two KBs for all movements.
One person completes all reps while the other rests.
Each person will complete 5 rounds.
Your score is your clock time when the last rep for both people is completed.
Stimulus/Focus: Just be awesome . . . Happy Friday!
Cool Down: Partner 400 Meter KB Carry (both KBs from the WOD)