01.21.2023 Partner WOD

WOD
"The Macho Man does Gymnastics"
partner workout
alternating rounds
 
20 rounds- 10 of each part for each person
Part A
5 HSPU or piked from a box
3 Burpee C2B pull up or burpee pull up
1 Devil's press  50/35  35/20
 
Part B
Macho Man Complex
3 Power Cleans
3 Front Squats
3 Push Jerks 
135/95  115/75   95/65

11.22.2021

Warm Up
3 sets
200m cardio
6-10 push ups
10 each side curtsy squats
10 barbell good mornings
5 each side KB RDLs




strength
hip thrusts
3 x 8 reps @60,65,70% your DL max
cyclist squats
3 x 10 reps @ a moderate goblet weight

WOD
"Forget About Me"
EMOM 24
min 1- seated hand over hand sled pull x 45 seconds
min 2- weighted box step ups x 12
min 3- pull ups x 6
min 4- macho man complex x 45 seconds 115/75 95/65 75/55
*macho man = 3 power cleans + 3 front squats + 3 jerks
pick up on the complex where you left off each round. Record the total reps for your score.

09.22.2020

Warm up
3 sets
8 right leg KB/DB cross body RDL
6 right leg Cossack squats
4 right arm KB/DB muscle snatch from floor
repeat movements for left side


Mobility
Shoulders- 10 reps of each for 2 rounds
https://www.instagram.com/p/CERti3FJf51/ 
A.  Z- press external rotations
B.  Banded Z-press
C. Z Face pull Y press
 


Barbell Complex (use an empty barbell)
Two sets of
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans 
3 Front Squats with a 3 second hold at the bottom 
3 Hang Power Cleans



WOD
"Oh Yah"

20:00 E2MOM
min 1- macho man complex
min 2- gymnastics skill or movement of choice

macho man complex- build load
3 power cleans
3 front squats
3 jerks