Friday Warm-Up: Prepare to do a few squats, push presses and pull ups... Partner WOD: 7 minute time cap 30 Back Squats 95/65, reps completed while partner holds back rack 30 Shoulder To Overheads 95/65, partner in front rack 30 Front Squats 95/65, partner still in front rack 30 Chest 2 Bar Pull-ups, partner in dead hang 30 Overhead Squats 95/65, partner holding overhead Reps must completed in order, but partitioned between teammates however youd like. Reps will only count toward the total when the corresponding static hold is in place. Deadlift Volume Building!! 5 sets x 6-10 reps - keep adding volume from last week WOD: Sharks and Minnows - Play as many games as possible in 13 minutes. Shrink the court with each game for the first 6 minutes, then expand it again after that. playworks.org/blog/game-week-sharks-and-minnows WOD 2: DodgeBall - dominate the opposing team until youre out of time to do so. Bring the back line closer for a more dramatic game. en.wikipedia.org/wiki/Dodgeball
Posted on: Fri, 05 Dec 2014 04:45:09 +0000