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.

Strength: none

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

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