Warm-Up:
Coach’s choice
WOD prep
Back Squat to parallel. Use a medball or box to gauge the depth.
3,3,3,3,3
* Build-in weight
On the 3 minutes(10 90 second rounds)
(2 on a platform. similar strengths)Athlete 1 goes on the zero. Athlete 2 goes on the 90 seconds.
Athlete 1 start at 1
Athlete 2 start at 2
Athlete 1 start at 3
Athlete 2 start at 4
Athlete 1 start at 5
Athlete 2 start at 6
Athlete 1 start at 7
Athlete 2 start at 8
Athlete 1 start at 9
Athlete 2 start at 10
WOD
Teams of 2. One athlete works while the other rests. Athlete 1 does 8 swings then 8 burpees. Athlete 2 does 8 swings then 8 Burpees. Repeat this pattern for every rep scheme.
8-7-6-5-4-3-2
Russian KB swings
Burpees
Teens
10-9-8-7-6-5-4-3-2
Russian KB swings
Burpees
Post WOD:
Game coaches choice
Recent Comments