27 September 2014 – Partner WOD

WORKOUT OF THE DAY

Beginner

A1) Push press 3-5 x 5

A2) Midline

- Rest 30 seconds between A1 & A2
- Rest up to 2 minutes after A2

Intermediate & Advanced

A1) Push press @ 85-90% 1RM. Perform 2-3 reps per set. Totalling 8-12 reps.

A2) Midline

- Rest 30 seconds between A1 & A2
- Rest up to 2 minutes after A2

Advanced only

B) Tempo Method - Strict press

- 3-5 sets of 8-10 reps @ 40-50% 1RM. 
- Tempo 2020

+

B) Partner WOD:

3 rounds each:

Run 200m

AMRAP:

2, 4, 6.....Thrusters
2, 4, 6.....Over the bar burpees

- Partner A runs 200m, Partner B gets as far up the ladder as they can
- When Partner A returns, they switch
- Whoever gets the furthest up the ladder in 3 rounds wins!

Rx for Beginners is 30/20 kg
Rx for Intermediates is 40/30 kg
Rx for Advanced is 50/40 kg