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130803

2
Aug

130803

Endurance Team WOD

Partner WOD
21-15-9
Sumo Deadlift High-Pulls (95/65 Barbell)
Elevated push-ups using wall balls

Switch after each cycle

Partner 1 21 SDHP, 21 push ups Partner 2 rests
Partner 2 21 SDHP, 21 push ups Partner 1 rests
Partner 1 15 SDHP, 15 push ups Partner 2 rests
Partner 2 15 SDHP, 15 push ups Partner 1 rests
Same for 9

Once done, go immediately into a relay run
200, 400, 600, 800, 600, 400, 200

One partner runs while the other rests.
1 to 1 work to rest, so the run efforts should be fast

40 minute time cap

 

Post WOD
Wheelbarrow walk. Each partner will do 3 circuits around the pull-up rig. One circuit at a time then switch.
Core engagement while tired will be evident if the low back dips.  ie, hollow your body!

 

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