WOD: Saturday 211016

Hopefully your golf skills out on the green translate to the rower Kreeger.

Coaching Notes:

Today's workout is a fun partner workout centered around moving consistently with your partner throughout the workout. We will start off by doing a partner farmers carry, directly into synchro air squats, then partners will do the run together and then come back in to complete 30 Strict Pull-Ups combined between the two of them. If anyone wants to increase the challenge here on the pull-ups make them strict chest to bar.

Scaling Mods:

We have some simple scaling mods today. If we need to sub for the run today then both partners can row 400m at the same time or do 40/32 Cal Bike for the 400m Run. For pull-ups lets go to ring rows and make them as challenging as possible or go to toenail spot pull-ups.

Rowing Golf Warm-Up

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.

*record times: Fastest we have seen is 4:01

Aliens

25:00 AMRAP

For Reps w/Partner

600m Farmers Carry 50/35#, 22.5/16kg

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AMRAP in Remaining Time

50 Synchro Air Squats

400m Run w/partner

30 Strict Pull-Ups *split workload

*Partners will walk together on farmers walk, but only one partner is carrying the DB's

*400m Run = 40 Reps

Accessories

Core Training

6:00 AMRAP

10 V-Ups

10 Russian Twists (over and back = 1)

10 Hollow Rocks

10sec Hollow Hold