C2BAR PULLUPS – BOX STEP UPS
3 kip swings+ 3 kips
3 kip swings+ 3 pull ups
2 kipping pull ups+ 2C2Bar pull ups
3-5 C2Bar pull ups
3 right leg box step up
3 left leg box step up
6 alt leg box step ups
1 round:
4 chest-to-bar pull-ups
4 push-ups
4 box step-ups (20/24 in)
– Set up for workout Test run with Partner.
RX
With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank.
INTERMEDIATE
With a partner:
Every :90 for 30:00:
6 pull-ups
8 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in a plank.
BEGINNER
With a partner:
Every :90 for 30:00:
5 ring rows
5 elevated push-ups
5 box step-ups (12/20 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in an elevated plank.
INTENDED STIMULUS
Fun partner workout! Shoot to get all the work done in the :90 and to accumulate time in the plank or handstand hold.
Hit the round hard and embrace the built-in rest at the end of the :90 and in the handstand or plank hold.
Take care of hands..
Coaches Choice
//TEAM PARTNER WOD\
2minutes Rowing Running Biking
Over All Dynamic Body Activation
1 round:
4 incline push-ups on a box
6 reverse lunges
8 scap shrugs on pull-up bar
1 round:
4 incline or regular push-ups
6 box step-ups
8 kip swings