Warm-up
Spend 2 minutes in Z1
Then, 5 min AMRAP
3 pull-ups
6 push-ups
9 squats
Mobility
Full group mobility session
WOD
“Back on the Horse”
25 min partner AMRAP
50m shuttle run
1 round of “Cindy”
Partner completes full round before switching
Intended stimulus – like I tried to touch upon a few weeks ago, partner WOD’s are good for a couple of things.
1. To find a little something extra when your partner needs you.
2. To have a ton of fun with your fitness.
Try to do both today, but number 1 is going to be especially important since it is your job to complete a 50m shuttle run and a full round of “Cindy” before tagging your partner in. So be ready to move when it is your turn, but also be realistic with your progressions today. 25 minutes is a long time and we all know how hard pull-ups and push-ups are fresh. Now think about how much of a challenge they will be under fatigue with a demand on completing them quickly with full ROM.
Strength
A1. DB Romanian deadlifts – 4×8
A2. GHD or weighted sit-ups – 4×15
Post class strength session, or at least post WOD strength session. If you have the time, stick around and complete the 4 rounds.
