(Short Strength/Partner Metcon)
Warm-up: (10 Min)
8 Min E2MOTM
10 Good Mornings
10 Jumping Pull Ups
10 Ring Row
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.
Strength: (8 Min)
One Arm DB/KB Strict Press (Ignore the "sleek/strong" comments in the video - basic info is good)
4 - 4 - 4 - 4 (each side)
NOTE: Athletes can pair up. I would encourage athletes to increase as they go, but start with a db weight that is challenging already. They will complete 4 presses on one arm and 4 on the other.
NOTE: While they have the DBs out. This would be a great time for partners to match up for the workout also. Later in the wod they will need to lift 5000 lbs together with the DB Snatch. Now is a great time to calculate how many reps they will need to do to get to 5000 lbs with the DB weight that is right for them. Have them warm up that movement and set those aside before the start of the WOD.
NOTE: To set up for this workout, have athletes discuss with their partner ideal amount of reps to complete before they switch. Sets of 5 or 10 will probably be the thought of most athletes. But, I wouldn't be surprised if some choose to alternate every rep. Have them avoid really large sets of reps or variations of any movement that is going to stop them in their tracks. The idea with this workout is to have each partner moving pretty consistently. This means that EACH partner must find an appropriate scaled version of EACH movement AND find a rep count that their body can manage.
Conditioning: (40 Min - 10 Min Set/Warm Up, 30 Min Work)
"Angie" with a Partner
100 Pull Ups
100 Push Ups
100 Sit Ups
Complete in order.
Together Lift a total of 5000 lbs with Alt DB Snatch
You choose the load and calculate reps
NOTE: I imagine the "ANGIE" part will take partners ~15-20 Mins to complete, and then maybe ~2-5 more Mins for the DB Snatches. I would place a 30 Min Cap on the WOD
Jumping Pull Ups
Raised Hands Push Ups