151206 Sunday – “Miami Vice”
Mobility: Hip mobility
Skill Practice Warm Up: After a good dynamic warm up, spend 6 minutes working up to a max height box jump.
Super Set: none
Metabolic Conditioning: “Miami Vice”
16 minute AMRAP (As many rounds as possible)
Partner WOD (guy/guy and girl/girl best)
500m Row (each partner must go)
then max rounds
15 high box jumps (Performance: 28” / Athletic: 24”*/ Health: 20”)
15 push presses (Performance: 115lb / Athletic: 75lb / Health: 55lb)
15 knees to elbows
At the 8 minute mark each partner rows 500m again and then picks up on the AMRAP where they left off.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds. Scale up: 135/85lbs
Log your results online by clicking here.
Compare to: May 9, 2012
Coaching Tips: Only the row is required for both partners. Everything else can be split up as desired. Make sure you talk to your partner and have a plan on what you want them to do more of as well as what you want to do more of. Hardly any teams should split this 50/50 on everything. Everyone has strengths and weaknesses, it is okay to be honest about when you’d like to avoid a movement or too much of a movement when your partner can help with it. The same thing goes for total volume, if one partner is much ‘fitter’ than the other, they can do a bit more of the work and get a bit less rest so you both get the most out of the WOD!
Optional ‘Cash Out’: 400m run with medball