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Warmup:

Grad sled and 2 light DBs

3 Rounds:

Empty sled push – 50’

5 Dual DB deadlifts

4 Push ups on top of DBs

3 Push Press w/ DBs

2 Dual DB Hang Snatch

1 Devils Press

WOD:

Partner WOD: (break up reps/distance however you want)

 

In Teams of 2, complete:

200′ Sled Push (90/45)

–then–

3 Rounds:

30 Dual DB Hang Snatch (50/35)

30 Dual DB Burpee Deadlifts

30 Devil’s Press

–then–

200′ Sled Pull (90/45)

Videos courtesy of OPEX Fitness, Thomas Hoffman, Functional Bodybuilding, and Train FTW, respectively.  Quick demos of the sled push and pulls, Dual DB Hang Power Snatch, and Dual DB Burpee Deadlifts. Getting a little teamwork to start off week 2 of our new strength cycle. Have a good plan going into the WOD with your partner.  Would suggest setting up a 25’ area, and have one partner push the sled down and back (total of 50’), then have partner 2 do the same.  Repeat until all 200’ are complete. For the DB movements, maybe go 5 at a time.  Find what works for you and your partner!  Also, if going solo, just cut the reps and distance in half.

Scaling Options:

Sled weight -> 70/25 -> as needed

DB weight -> 35/25 -> as needed

If no partner, cut reps/distance in half

Cool Down:

Roll out T-Spine – 2 min

 

Banded Bully stretch – 1 Min per side

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