RXConditioning: (20:00)
WOD Title: “Tag Team Hustle”
AMRAP 20 Min – You Go, I Go (Full Round)
Partner A completes a full round, then Partner B goes.
1 Round:
12 Wall Balls (20/14# to 10/9′)
10 Knees to elbows
8 Cal Bike or 150m Row or 100m Run
6 Burpees
*Each round teams must alternate their choice of monostructural modality i.e.
Round 1: Bike
Round 2: Row
Round 3: Run
Continue pattern until completion of AMRAP
Intermediate:
12 Wall Balls (14/10# to 10/9′)
10 Hanging leg raise
8 Cal Bike or 150m Row or 100m Run
6 Burpees
*Each round teams must alternate their choice of monostructural modality i.e.
Round 1: Bike
Round 2: Row
Round 3: Run
Continue pattern until completion of AMRAP
Baseline:
12 Wall Balls (10/6# to custom height’)
10 Lying leg raise or V up
6 Cal Bike or 100m Row or 50m Run
6 Burpees
*Each round teams must alternate their choice of monostructural modality i.e.
Round 1: Bike
Round 2: Row
Round 3: Run
Continue pattern until completion of AMRAP
3 Rounds for max unbroken reps
Pull-up/ Ring Row
1:30 rest between efforts
Cap your efforts at 100 reps Total across all 3 rounds.
if you can easily get a 100 reps in 3 sets you can scale up to strict pull-ups.
If you cannot do more than ten pull ups on first set, make up the remainder with ring rows.
Today is a partner style workout that should equal close to 1:1 work to rest ratios. Scaling will demand some awareness of partner match ups: one person may need to scale the work more than another to keep the work to rest ratios more “fair” if that is the goal. We’ve got 4 movements in each round with pretty small chunks of reps, and the goal is to look at what is prescribed and be able to do everything unbroken in order to get your round done as fast as possible. Each round, you should rotate bike, row, and run for variance.
For the Next 27 days you will see MURPH PREP added as a finisher to your daily WOD, this is a 100% optional! The goal is to get your body ready for a long duration, high volume (pull-up, push-up, squat) workout.