Saturday January 28th
23.01.28
PARTNER WOD
INTENDED STIMULUS
2-3 rounds.
Sit-ups in ~3:00 or faster.
Split the box jumps and chest-to-bar as needed.
Sets of 3+ on the chest-to-bar.
RX
AMRAP 15 with a partner:
60 synchro sit-ups (at the top)
40 box jumps (24/20 in)
20 chest-to-bar pull-ups
LEVEL 2
AMRAP 15 with a partner:
60 synchro sit-ups
40 box jumps (20/18 in)
20 chin-over-bar pull-ups
LEVEL 1
AMRAP 15 with a partner:
50 synchro sit-ups
30 box step-ups (20/18 in)
20 jumping chest-to-bar pull-ups
SKILL WORK
Post-workout:
EMOM 6:
Advanced: 1-5 ring muscle-ups, Intermediate: 1-5 banded/jumping muscle-ups, Novice: 3-5 low ring muscle-up transitions
STRETCHING
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball tricep mash/side
WHITE BOARD BRIEF
Target | 2-3 rounds.
This partner workout involves performing all 60 sit-ups in synchronization (at the top) and splitting up the remaining work.
The sit-ups should take less than 3:00 and the volume can be scaled if necessary.
Both athletes will be at the top at the same time, and then each can perform the sit-up at their own speed as long as the faster athlete rests back at the top until the other partner catches up.
The box jumps and pull-ups will be split. If needed, one partner can perform slightly more reps than the other if considerably fitter.
If one partner has more capacity than the other, each element can be made slightly more difficult to balance it out.
We’re looking for sets of 3 or more on the chest-to-bar pull-ups. If not, athletes should scale to chin-over-bar pull-ups, jumping chest-to-bar pull-ups or ring rows. Avoid banded pull-ups today.
