BC Day Partner throwdown!




Team,


I hope you're enjoying the sunny summer weather over this long weekend. Monday - Tuesday will bring a chance to pair up with your wod buddy and smash a tough 5 rounder. Plan out your weights and scaling in advance, thinking about recent workouts you've done so you have a guide.


Don't be afraid to push yourself a bit on the barbell, but aim to go smooth on the other two movements. The burpee box jumps will by nature have to be controlled and tempo focused, the toes to bar or hanging knee raise should be quick and relatively unbroken!


Have fun and work hard


Cam

 

MONDAY TUESDAY


WARM UP: Rowling 3 rounds 310m



STRENGTH: HEAVY 6 BACK SQUAT


Take 16 min to work up to a heavy 6. Do as many sets as you like but don't overload yourself - going every 90-120 sec is a good strategy. Be sure that you know how to bail out before getting up to those really heavy poundages.


WOD: Partner Relay


This is a "you go I go" format, so one person goes all the way through one round before their partner goes. Alternate back and forth until you've done 5 rounds each!


5 rounds for time of:

5 Hang Power Clean & Jerks, 135/95 lbs

5 Burpee Box Jumps, 24/20 in

5 Toes-to-bars


tech notes


Alternate rounds with your partner. Bar weight should be heavier but controllable.

FG3: 75/115

FG2: 55-65/75-95, 10 hanging knee raise, burpee step ups or lower box

FG1: bar only, double crunch, regular burpees

CP1: 105/155, 7 BBJ 9 TTB

CP2: 125/185