Friday 181109

I. General Warm-up

Coaches choice

 

II. Workout Of The Day

Rx:

For Time w/ a Partner (work 1:1):

5 Rounds each of:

30 DU’s

15yd. SA OH Walking Lunge @50/35

then…

5 Rounds each of:

30 DU’s

15 WBS @20/14

 

Scale 1:

For Time w/ a Partner (work 1:1):

5 Rounds each of:

30 DU’s or 60 SU’s

15yd. SA OH Walking Lunge @40/25

then…

5 Rounds each of:

30 DU’s or 60 SU’s

15 WBS @16/12

 

Scale 2:

For Time w/ a Partner (work 1:1):

5 Rounds each of:

60 SU’s

15yd. SA OH Walking Lunge @30/20 or less as needed

then…

5 Rounds each of:

60 SU’s

15 WBS @12/8

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Tough interval partner workout to close out the week. One partner will complete a full round while the other rests, and then switch, until each partner completes 5 rounds (10 total) of each couplet. This will be a challenging shoulder and lower body combination and should feel pretty intense. Try to work as quickly as possible through each round and stay unbroken if able. Alternate hands on lunges as needed (try to keep it fairly even).  

 

III. Accessory, Recovery, Community

Wall V-sit and Sumo Squat

 

IV. Supplemental Work

4 rounds not for time:

10 Single-Arm DB Rows/arm

rest :30s

10 SA DB Bench Press/arm

rest :30s

20 Band pull-aparts

rest 2:00

 

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