Partner WOD – CompetitorWOD

Oct 18th, 2017

Category: Competitor

Partner WOD – CompetitorWOD

Dale

Warm-up
400m Team Sandbag Run

Booty Accessory
3 Rounds
10 Banded Side Steps in Each Direction
15 Weighted Glute Bridges
20 SL Unilateral Deadlifts (10/leg)

Partner WOD
400m Team Sandbag Run (4,3)
100 DB Thrusters (50,35)
400m Team Sandbag Run
100 Calorie Bike or Erg
400m Team Sandbag Run
100 Toes to Bar
400m Team Sandbag Carry
100 Front Rack lunges w/ DBs

*During the 400m both team members are completing the run. Partners can decide whether they want to switch who is carrying the sandbag every 100m, 200m, or every other 400m. Partners can also each hold a handle and carry it together.

*The Reps of the 4 movements can be divided between partners

EXTRA WORK
EMOM20
ODD- Deadlift With Chains
EVEN- Strict Handstand Push-ups

10-9-8-7-6-5-4-3-2-1
Complete the reps on the minute.