Saturday, 19 November, 2016
WARM UP – MOBILITY
Run 500m (dynamic warm-up in the gym if it’s raining)
Big full body dynamic stretch out
—
Review WOD movements & scaling options
10-12 min to prep for all movements + build back squat up to working weight.
WOD A
ZEUS
3 Rounds for Time:
30 x Wallballs (20/14)
30 x Sumo deadlift high-pull (75/55)
30 x Box jump (20″)
30 x Push press (75/55)
30 x Cal Row
30 x Push-ups
10 x Body weight Back squat
— OR —
ZEUS (PARTER WOD)
ZEUS (Partner WOD)
3 Rounds for time with a partner, split reps evenly, one person working at a time:
30 x Wallballs (20/14)
30 x Sumo deadlift high-pull (75/55)
30 x Box jump (20″)
30 x Push press (75/55)
30 x Cal Row
30 x Push-ups
20 x 3/4 Body weight back squat
For those attempting this Rx’ed, partner up with someone of similar bodyweight/strength and share a barbell on a rack if possible. Stagger your start from your partner by a few minutes so that you can share the same bars & rower.
Scaling:
We would like many of you to do this as a partner WOD. Complete the full volume workout (2 x back squats/10 each) with a partner with only one person working at a time trying to divide the work evenly sharing the same equipment as you go.
