BC Day Partner throwdown!
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
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
Alternate rounds with your partner. Bar weight should be heavier but controllable.
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