Labor Day Workout

We’ll be running a 10am workout tomorrow. All other classes will be cancelled.

 

Workout of the day:

PARTNER WOD

In teams of 2, with one partner working at a time, alternate full rounds of the following…

AMRAP 10 Minutes:
15 Deadlifts 135/95/75
10 Push-Ups

The barbell should be light-medium heavy for you and unbroken on the fast end. Keep your mid-line on the Push-Ups and move through full range of motion… don’t cheat this basic but potent gymnastics movement. Scale Push-Ups to knees or band around elbows as needed.

Rest 5 Minutes

AMRAP 10 Minutes:
15 Push Presses 95/65/45
10 Toes-to-Bars

The barbell should be light for you and unbroken on the fast end. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Rest 5 Minutes

AMRAP 10 Minutes:
15 Overhead Squats 75/55/35
10 Pull-Ups

The barbell should be light for you and unbroken on the fast end. Scale Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.

The goal on each of these partner couplets today is to move fast and (mostly) unbroken and get the barbell back in your partner’s hands. Push the pace on each one but know your stamina, especially on the gymnastics elements. Don’t burn through 1-2 rounds unbroken and then fall apart into singles on round 3. Quick breaks and/or scaling some volume can be your friend.

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