Pick A Dynamic Partner

Aug 24th, 2013

Category: Competitor

Pick A Dynamic Partner

patpsnatch
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

DISCUSSION 6 Comments

  1. Tom Kuchenreuther 08/24/2013 at 7:21 pm

    185+chains
    200+ blue band
    23:51 WOD … Regional weights. (With Friend who dropped in)

  2. Tom Kuchenreuther 08/24/2013 at 7:21 pm

    185+chains
    200+ blue band
    23:51 WOD … Regional weights. (With Friend who dropped in)

  3. Shamwow 08/24/2013 at 4:23 am

    I put the Toasties on ma back, doo.

  4. Shamwow 08/24/2013 at 4:23 am

    I put the Toasties on ma back, doo.