One class only at 5pm Today. We start our strength cycle today squatting individually then partner up for the wod and get some work done. Hard Labour Day!
Strength
E 2 M
5 Back Squat (65% of 1 RM )
5 Rounds
Rest 2 minutes
ME* Back Squat (same weight)
*Bar must stay on shoulders
Partner WOD
” Hard Labour ”
Teams of 2
Buy-in:
40 No-Wall Partner Wall Ball
(stand 3 metres apart . Squat w/MB and then chest pass to partner)
3 Rounds
then :
10 – 1:2 Power Clean/Burpee
*Partner 1 does a power clean, once the bar is in the racked position, partner 2 does 2 burpees while partner 1 holds the bar in the rack, switch each rep
20 Synchronized Lunge (side by side) (1-1)
30 Alternating Box Jump ( 60/50cm )
Buy-out:
40 No-Wall Partner Wall Ball
CAP: NONE.
Results
