August 25, 2016

Friday, August 26th 2016

BRING ON THE BARBELL!

Today we have a fun Partner WOD planned and it’s a bit different than those we’ve done before. It is ALL barbell! Please scale the weights to something you can do as follows:

1st Set (lightest weight): pick something you can do for 8-10 reps unbroken

2nd Set (heavy weight): pick something you can 3-5 reps at minimum

Final Set (very heavy): you should pick something that’s hard to move for more than one or two unbroken. It should be HARD.

Or, just pick a partner who lifts super heavy and cheer.

COVE PARTNER WOD

AMRAP 7 Minutes: Back Squat from the Rack

(change plates as needed between partners)
40 Reps (135/95)
40 Reps (185/135)
Max Reps (225/155)

-3 Minute Rest-

AMRAP 7 Minutes: Push Press from the Ground
40 Reps (95/65)
40 Reps (135/95)
Max Reps (155/105)

-3 Minute Rest-

AMRAP 7 Minutes: Hang Power Clean from the Ground
40 Reps (135/95)
40 Reps (155/105)
Max Reps (185/135)

Coach’s Tip: Do NOT go to the point of failure for ANY movement in ANY set. You won’t have that much recovery time before you’re up again (for that same movement), so stop when you think you have a rep or two left in the tank. Don’t be a hero… it will screw you in the long run for this WOD! From a logistics point of view, have your plates ready to go so you don’t waste time running to/from the bar!

Couples who stretch together, stay together…

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Friday, August 26th 2016

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