Warm-up: Coach’s Choice
Strength/Skill: Deadlift
6 x 6
Stimulus/Focus: Complete all reps at 70%. Lift on a 2-minute clock.
WOD: Partner WOD
4 Rounds (5 Minutes Work/2 Minutes Rest)
Round 1: Max Effort Row/10 Kettlebell Deadlifts
Round 2: Max Effort Row/10 Russian Kettlebell Swings
Round 3: Max Effort Row/10 American Kettlebell Swings
Round 4: Max Effort Row/10 Kettlebell Goblet Squats
*RX: (1.5/1)(1/25#)
*Partners alternate every 10 KB reps and row for max effort calories.
Stimulus/Focus: Each round will be a 5 minute partner AMRAP, with both partners working the entire time. One partner will be rowing for calories while the other partner completes the 10 KB reps (different movement each 5 minute AMRAP). Partners will switch every 10 KB reps for the entire AMRAP. Each AMRAP will have one score-the total number of calories + total KB reps. There are 2 minutes of rest between each AMRAP.
Cool Down: Tabata Standing Oblique Dips