WARM UP – MOBILITY
60s Row @ ~70% effort
8-10 x Band dislocates + pull aparts + rows + lat pull downs
60s Row @ ~80% effort
8-10 x Ring rows + Scap pull-up
20 x elbows to hands plank hold
8-10 x Band dislocates + pull aparts + rows + lat pull downs
60s Row @ ~80% effort
8-10 x Ring rows + Scap pull-up
20 x elbows to hands plank hold
WOD A
5 MIN AMRAP: STRICT PULL-UPS + HOLLOW ROCKS
In 5 min, complete AMRAP of strict pull-ups
Every time you break a set/come off the bar you must complete 15 hollow rocks (or 20s Hollow hold) before starting your next set)
– Either grip may be used
– use a band that allows you at least 6-8 reps on your first set or use ring rows.
Every time you break a set/come off the bar you must complete 15 hollow rocks (or 20s Hollow hold) before starting your next set)
– Either grip may be used
– use a band that allows you at least 6-8 reps on your first set or use ring rows.
WOD B
PARTNER PAIN
Complete with a partner for time:
30 – 25 – 20 – 15 – 10
Row Calories
Ball Slams (40/30lbs)
400m Run between each round (not after the last set of 10 – 4 runs only)
———–
One partner will start on the rower, one on the ball slam. Once both partners finish their 30 reps/cals, they will switch and complete 30 of the opposite movement. They will then complete a 400m run together, then continue on with 25, 20, 15, and 10 of each movement until finished.
30 – 25 – 20 – 15 – 10
Row Calories
Ball Slams (40/30lbs)
400m Run between each round (not after the last set of 10 – 4 runs only)
———–
One partner will start on the rower, one on the ball slam. Once both partners finish their 30 reps/cals, they will switch and complete 30 of the opposite movement. They will then complete a 400m run together, then continue on with 25, 20, 15, and 10 of each movement until finished.
