Rankin and I met to test the waters on a couple of the workouts.
WOD 1: 5 min to find a max axle bar squat clean and push press x2
The tricky part about this one is that the teams only have a total of 5 minutes, and that the weight on the bar can never be reduced. So the first guy has to end at a number that the second guy starts with.
Rankin is stronger than me, so this should work out okay. The number that I can confidently hit is a good starting point for him.
WOD 2: Five-minute AMRAPs
Five-minute AMRAP of:
- 200m row
- 10 burpees over ERG
One minute rest.
Five-minute AMRAP of:
- 20 double-unders
- 10 bell swings (55lbs)
Basically, we just have to hit this one hard and fast. Rankin rowed. The burpees over the ERG were surprisingly quick for me (assuming I was counting correctly). Transition time is going to be key in this one.
In the second part, the DUs were easier for me than the swings were for Rankin, so we switched up. During the actual competition, we may switch back.
After the WODs, I did a single muscle-up.
Here's WOD 3, which we'll play around with on Thursday:
Five rounds for time (12min time cap)
12 power snatch (95lbs)
12 pull-ups
8 20-foot lengths of a sandbag lunge (each partner does four each)
Athletes may divide reps on the snatch and pull-ups as much as we want.
5 rounds for time (12min time cap)
12 power Snatch (95/65)
12 Pull ups
8 lengths (20′ lengths) of a sand bag lunge (45/20) – 4 each
In teams, you will complete 5 rounds of the above. Athletes may split reps and exercises (only snatch and pull ups as they wish with only one athlete working at a time) each athlete must do lunges.
No comments:
Post a Comment