04.11.2022 Partner WOD

Warm Up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy


Bullet Proof Shoulders
3 sets
15 x overhead shrugs- get a wide grip on the barbell overhead. Shrug your shoulders up towards your ears and slowly come down.
8 x single arm down dog/side


Strength
A. 3 sets of seated on a bench strict press x 6 reps- build load
B. 3 sets of push press x 3 reps -build load starting from the last set of strict

WOD
"Moonshot"

partner
waterfall relay
4 rounds each person
25/20 cals row
25 wall balls 20/14
then
8 sets for time
"You go, I go"
25/20 cals row

the first part of the wod, partner A starts with the rowing and then moves directly into the wall balls while partner B starts their rowing. Then partner B moves into the wall balls if partner A has completed their 25 reps. Keep moving through this sequence until each person has completed 4 rounds each.

the second part is 8 rounds total for time. Partner A rows their cals while partner B rests. Then partner B rows, while partner A rests. The time finishes when A and B have completed 8 sets between the two of them.