Friday: Partner WOD

October 4, 2019

 Here at Vic City we do lots of partner WODs, and today we have an awesome one to finish the week up going into our first Open week of 2020.

 

This is a great little triplet to get us moving hard and fast and make sure to keep cheering on not only your teammate but your classmates as well. 

 

Happy hopping and make sure you are recovering well going into week 1 of the 2020 Open. 

 

 

TRAINING FRIDAY

 

WARMUP

3 rounds

10 light Db Snatch

25ft Broad Jumps (controlled landing, slowly build up in effort)

10 Hanging knee raise

 

Warmup up Deadlifts

 

WOD

"Du-Op the 2-Hop"

15 minute AMRAP with a partner in relay format:

RX

6 deadlifts (155/225)

8 barhop burpees

10 pullups

 

FG 2 125/185

 

FG1 95/135, banded pullups or jumping pullups

 

CP1 butterfly pullups, DL 175/255

 

CP2 butterfly pullups, DL 195/275

 

CASHOUT

10min EMOM

pistol squats 2-5 reps per leg (scale as needed)

 

 

 

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