Thursday, January 29, 2015
"U Go/ I Go Up/ Down the Rope"
EQUIP: Bar (2 loads), SB (30/20), DB’s (c: 25/20, p: 20/15, f: 15/10), Rings, Pull-Up Bar, HSPU Set-Up, Rope
INDIV. EQUIP (Finisher): KB (AHAP)
WARM-UP:
*Active Stretch
*10 Burpee
*8 Pull-Up (goal: strict)
*6 HSPU
*400m Run/ Row
*2 Bear Complex (light barbell)
—————
PARTNER WOD (Teams of 2):
55 Min. “U GO/ I GO” AMRAP -
*100 DB Plank Row (R+L = 1)(c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)
*4 Rope Climb (15’)(Non-working partner: Hollow Hold)
*90 DB Push Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)
*4 Rope Climb (15’)(Non-working partner: Hollow Hold)
*80 SB Russian Twist (R+L = 1)(30/20)
*4 Rope Climb (15’)(Non-working partner: Hollow Hold)
*70 Ring Row
*4 Rope Climb (15’)(Non-working partner: Hollow Hold)
*60 Back Squat (c: 185/135, p: 135/95, f: 95/65)
*4 Rope Climb (15’)(Non-working partner: Hollow Hold)
*50 Slurpee (Slam Ball Burpee)(30/20)
*4 Rope Climb (15’)(Non-working partner: Hollow Hold)
*40 Pull-Up (c: C2B)
*4 Rope Climb (15’)(Non-working partner: Hollow Hold)
*30 Handstand Push-Up
*4 Rope Climb (15’)(Non-working partner: Hollow Hold)
*20 Bear Complex (c: 135/95, p: 95/65, f: 65/35)
*4 Rope Climb (15’)(Non-working partner: Hollow Hold)
*10 Rounds of 200m Run
*4 Rope Climb (15’)(Non-working partner: Hollow Hold)
SCORE = Total Reps
NOTE 1: It's most efficient to hold the active rest position while your partner is working. Accept the challenge!! (Ex: Hold Bar Hang while partner does his/ her 1 Pull-Up; Hold DB Plank while partner does his/ her 1 rep of Plank Row; Hold Handstand while partner does his/ her 1 HSPU, etc.)
—————
FINISHER:
8 Min. AMRAP -
*2 x Turkish Get-Up (AHAP)
*4 x Reverse Burpee (Deck Squat-2-Handstand)(sub: Wall Walk Burpee)
(NOTE: 2 TGU = 1 ea. arm)
SCORE = a) Total Rounds + Reps AND b) Load
——————
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment