2-7-15
Practice Day
Partner Wod
A: Metcon (AMRAP - Reps) Post scaling to notes
10 minutes to complete 10 reps:
L-sit On Paralettes to Handstand Press
or
10 Minutes to accumulate 3 min
L-sit hold on Paralettes
or
Static Hold on Paralettes
-scale: elevate paralettes so toes can be underneath body for support
B: Metcon (AMRAP - Rounds and Reps) Be sure to record weights used and partner in notes
In Teams of Two, Relay Race for Reps:
AMRAP 15 min
Each person has 1 KB assigned to them by coach between 20kg-8kg
All teams at front entrance, one teammate from each team at a time
-Farmer's Carry both KB to opposite end (in line with 2nd to last oly platform)
-Perform with your assigned KB
20 KB DL
20 Russian KBS
-Farmer's Carry with both KB back to your partner on opposite end of gym
-Repeat until time elapses
-Each person's work down and back counts as a full round
C: Trigger Point Attack (No Measure)
3-4 Minutes p/side on sore limbs
Take your time-
Use lax ball, peanut, foam roller, PVC, Bands and Barbells
Knead tissues like really cold dough
