Friday 181102

I. General Warm-up

Partner Medball Warm-up:

Positioned 3-5 yards from your partner, complete 20 (total) medball tosses/rolls of each

-Planking partner roll (in hand plank position facing each other, use one hand to roll the ball to partner, who then rolls it back with same side hand, then switch hands)

-Seated rotation throw (facing same wall in L position, legs extended, rotate and throw the ball laterally, back and forth)

-Seated rotation throw (same as above, switch directions)

-Half kneeling chest pass (in a half-lunge position, but while keeping the knee OFF the ground, throw the medball back and forth with a chest pass while staying stable in the half-lunge)

-Half kneeling chest pass (same as above but switch legs)

-Overhead Squat Throw (holding a squat position, lift the medball overhead and throw aggressively in to the ground to roll it to your partner)

 

II. Workout Of The Day

Rx:

AMRAP 20 With a Partner:

40 Alternating KB Snatches @53/35

30 Partner Wallball Sit-ups @20/14

20 Pistols

10 Muscle-ups (Bar or Ring)

 

Scale 1:

AMRAP 20 With a Partner:

40 Alternating KB Snatches @35/26

30 Partner Wallball Sit-ups @16/10

20 Scaled Pistols

10 Burpee Chest-to-Bar Pull-ups

 

Scale 2:

AMRAP 20 With a Partner:

40 Alternating KB Snatches @26/18

30 Partner Wallball Sit-ups @16/10

20 Box Step-ups

10 Burpee Pull-ups

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Fun Partner WOD to close the week out. Split reps as needed, and try to push the pace from the beginning.

 

III. Accessory, Recovery, Community

200m Cool-down walk

Foam Roll lats and hip flexors

 

IV. Supplemental Work

Core Conditioning-3 rounds:

Plank Hold :20s

Rest :10s

Side Star Plank :10s/side

Rest :10s

Hollow Hold :20s

Rest :10s

Glute Bridge :20s

Rest :10s

Handstand Hold :20s

Rest 2:00

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