A. Every 2 minutes for 10 minutes complete:
B. Complete as many rounds as possible in 20 minutes of:
For Part A, work on depth rather than load. For Part B, choose your Toes-to-Bar progression based on your ability to keep your shoulders active during the whole 20 minute session.
Motiv Says…watch the wink! Take the opportunity today to control your Squat with a higher load from beginning to end. Bottoming out of your Squat or ‘butt’ winking’ can be avoided with a target like a medicine ball, box or bench. Ask your coach for direction.
A. Partner-up and go 3 rounds of the following couplet:
B. Once each partner completes 3 rounds of the above, then immediately move on to 3 rounds of the following couplet:
C. Finally, once each partner completes 3 rounds of Part B, then immediately move on to 3 rounds of the following couplet:
- 20 Abmat Situps
- 20 Supermans (pace the Supermans at the speed of partner’s Abmat Situps by holding at top for each rep)
In this WOD format Partner A will do 10 Romanian Deadlifts while Partner B does 10 Lateral Burpees over Bar. If Partner A finishes the Deadlifts before Partner B finishes the Burpees, then Partner A must hold bar at top position of Deadlift until Partner B finishes Burpees. Then the partners switch (Partner B does Deadlifts and Partner A does Burpees). Once each of you has completed 3 rounds of that couplet, then move on to the second couplet of 250 meter Row and 10 Wall Balls. Complete 3 rounds in total of that couplet as well then move on to Part C and do the same. Score the time it takes you to complete all 3 couplets. There is no structured rest in between each couplet.