Warmup:

1:00 Ski Erg

10 Bow to Bends

10 Iron Cross

10 Alt V-Ups

10 Cobra to Down Dog

10 Hollow Rocks

1:00 Ski Erg

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting strength.

We go old-school for our pulling movement this cycle.  Good ol’ Deadlifts! Keep the core tight, back flat and push the floor away from you!

WOD:

Partner Workout

Teams of 2…

For Time:

80 Cal Ski Erg

50 Clean & Jerks (115/80)

60 Cal Ski Erg

40 Clean & Jerks (135/95)

One partner working at a time.  Split as needed

Video courtesy of The Barbell Physio.

Grab your best bud to chip away at this partner WOD!  Talk prior to the WOD to figure out if you want to go for specific time pieces or calorie numbers on the Ski Erg prior to swapping out.  If you and your partner are about even in skill, strength. Stamina, splitting into chunks on the cals would work.  If one partner is way more proficient than the other, then maybe decide on a certain time frame before swapping.  This way, the partner who isn’t as proficient won’t die out early. When it comes to the C&J’s, pick a number to break on.

Scaling Options:

Bar weight -> 95/65, then 115/80 -> as needed (ELITE: 135/95, then 155/110

Cool Down:

Back Roll to V-Sit (slow & controlled) x10

Iron Cross – 1 Min per side