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07.12.18 Mile Run with a Partner


07.12.18 Mile Run with a Partner

Warm Up
2 rounds:
400 m run
8 dips- stationary or dynamic
4- 6 reps each leg KB rack drop lunge
20- 30 sec hollow body hold

hip flow

Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate 10 reps each side

Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side

5:00 EMOM
Slow Pull Power Clean + Power Clean + Hang Power Clean

*build load every minute

*slow pull should take :04 to move from the start position to the knees. Work on body position.

7:00 Time Cap with a partner
complete a 1 mile run- switch partners every 200m (out the garage door and around to the street and back into the door by the bikes)
max reps power cleans 135/95 or 115/75 or 95/65

team score= reps of power cleans plus extra bonus points for finishing the mile under the time cap. Example- team finishes run at 6:50, they receive 10 extra points (reps) added to their rep total from the cleans.

Post WOD
3 rds of 10 hollow rocks and 10 sec Superman hold

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