Coach Sham-Wheezy filling in for me today. Hold my …..!
Warm-Up–
Partner up:
Partner A-
Load up a barbell take it for a walk, you choose the distance. Go no longer than 400m.
Games 185/130
Regional 165/115
Open 135/95
Partner B – start setting up a sled or farmers handles for the WOD
switch
Strength
Box Squat Dynamic with chains 8×2 with 60% of your 1rm loaded on the bar and appropriate amount of chains. Complete with a partner on the minute or faster. (15 minutes)
Snatch Grip Deadlift Dynamic 10×2 – pulls are to be done with a band at 40-50% of max Deadlift weight and enough band tension that the weight is moved quickly and form is kept tight. Start in a deadlift set up not a snatch set up but keep utilize the snatch grip. If necessary use straps. (10-15 minutes)
WOD – with a partner
Partner a completes
250m row
Sled push 50m (push out to the 100m on the first trip, partner b will push it back on their trip)
While partner b rests. Then switch for a total of 2 sequences
Then
Partner a completes
250m row
Buddy carry 100m
Then switch for a total of 2 sequences
Then
Partner a completes
250 m row
Farmers carry 50m (same as sleds, leave them at the 100m mark)
Then switch for a total of 2 sequences
Games – sled loaded with 5 plates for dudes, 3 plates and 25lb for ladies; farmers 210 in each hand for dudes, 120 in each hand for ladies
Regional – sled loaded with 4 plates for dudes, 3 plates for ladies; 170 in each hand for dudes, 100 in each hand for ladies
farmers 160 in each hand for dudes.
Open – sled loaded with 3 plates for dudes, 2 plates for ladies; 120 in each hand for dudes, 70 in each hand for ladies