SATURDAY – October 17th – PARTNER WOD

Day Six/ SATURDAY

Warm-up(BBW):

Trainers Choice 

Mobility & Dynamics:

Trainers Standard

WOD Demo/ Mechanics/ Skill: 

Trainer will go over proper form on each movement.  

Partner or two people

Each partner works a minute on each movement. While one works the other rests. The run is done together. Partner resting COUNTS REPS OUTLOUD.

 

WOD SHORT 5-10 mins

CAT ONE:

As many reps in 10 mins as you can of: 

Box Jump, 24/20 in, 2 mins

Wall Ball, 30/20 lbs, 10ft, 2 mins

Kettlebell Swing, 73/53 lbs, 2 mins

Goblet Squat, 73/53 lbs, 2 mins

GHD Sit-up, 2 mins

Sandbag Run, 400 m

 

CAT TWO:

As many reps in 10 mins as you can of: 

Box Jump, 24/20 in, 2 mins

Wall Ball, 25/20 lbs, 10/9 ft, 2 mins

Kettlebell Swing, 53/35 lbs, 2 mins

Goblet Squat, 53/35 lbs, 2 mins

GHD Sit-up, 2 mins

Sandbag Run, 400 m

 

CAT THREE:

As many reps in 10 mins as you can of: 

Box Jump, 24/20 in, 2 mins

Wall Ball, 20/14 lbs, 10/9 ft, 2 mins

Kettlebell Swing, 53/35 lbs, 2 mins

Goblet Squat, 53/35 lbs, 2 mins

GHD/ AbMat Sit-up, 2 mins

Sandbag/Med ball Run, 400 m 20/14#

 

CAT FOUR:

As many reps in 10 mins as you can of: 

Box Jump, 20/24 in, 2 mins

Wall Ball, 14/10 lbs, 9/8 ft, 2 mins

Kettlebell Swing, 27/17 lbs, 2 mins

Goblet Squat, 27/17 lbs, 2 mins

AbMat Sit-up, 2 mins

Run, 200 m

 

 

Tabata

Handstand Push-ups

*20 seconds of work, 10 seconds of rest for 8 cycles.

 

*progressions are box pike handstand push up or regular push-ups.