Thursday 6 December

Welcome back Athletes, today we have a great partner WOD for you after you go for your 1 Rep Max Deadlift!

First, we will warm up the hips and grips, hit the points of performance, and then work to pick up as much weight as physically possible (with proper form) one time. We will have around 15 minutes to progress from warm up weights and find your max, so take time between lifts, especially on the higher end after applying a tremendous amount of stimulus to your system. As always, make the big jumps early and don’t forget the micro adjustment weights because X+1# is better than X#.

After that, put away your bar bells, grab your Swole Mate and set up your station. You will need an Assault Bike, Wall Balls (20/14), A Box on the 20 side, Dumbbells (50/35 RX), Ab Mats, Kettle Bells (53/35 RX), and enough room around you to make some magic.

The WOD is a 30 Minute AMRAP of five movements: 20/16 AB Cal, 10 Wall Balls, 10 Dumbbell Box Step Overs, 10 Ab Mat Sit-ups, & 10 KBS all done over and over for 30 minutes, so grab some chalk for keeping score.

There are a few strategies to attack this WOD for max output, so pay attention to the coaches and we’ll get you there.

It’s one thing to work out in a group, competing and comparing yourself to everyone else, but Team Work is a great way to push through spots where you want to back off since your partner is depending on you.

After it’s all over and you catch your breath, give your partner a fist bump or high-five. You both worked hard!

Deadlift: 1 rep max

Teams of 2
30 min AMRAP

20/16 Cal on Bike
10 Wallballs (20/14)
10 DB box stepovers (20 in)/(50/35)
10 ab mat sit ups
10 KBS (53/35)




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