8am-10am: Open Gym
10am: Group WOD
Teams of 2 – For time:
Handstand Walk, 25 m
Goal: Have fun and just get it done
Toes-to-bars/Pull-ups – partner 2 must hang from the bar
Push-ups- partner 2 must hold a plank
Handstand Walk- partner 2 must hold a handstand
Anytime there is a break from the hold teams must each complete a 10 Calorie Row.
Team workout Saturdays! This is going to be a fun one. For this workout, athletes will be getting into groups of 2 to get the work done. Athletes can split the reps however they like. While one athlete is working through the reps the other is holding a static hold. For the toes to bar and pull up the other athlete will be holding a dead hang. For the push up the other athlete will be holding a straight arm plank. For the handstand walk, the other athlete will be holding a handstand hold. If athletes need to modify these movements adjust the variation of the movement but keep the rep scheme the same. The overall volume in this workout is not much and most athletes should be able to handle it just fine. The twist to this workout will be that whenever an athlete breaks from their static hold both athletes will complete a 10 calorie row. This can be modified to a bike]or 200-meter run as needed.
3 rounds for quality of:
10 Goblet Lateral Lunges, pick load
10-15 Barbell Hip Thrusts, pick load
15 L/15 R Banded Hip Abductions