Friday 10.29.21

by Spearfishyoga

*Bring a friend free! Partner WOD

The best dressed might win a prize 😈 The theme will be “funny,” not necessarily a traditional costume.

WARMUP

3 min cardio

10 Calf Raises

10 Worlds Greatest

10 Wall Squats

5 Burpees

5 Box Steps

5 Box Jumps

10 PVC Passthroughs

5 PVC OHS

:30 Ankle Dorsiflexion

Practice Devils Press

BB Warmup + OHS

STRENGTH

Front Squat or OHS (or make up a lift that you missed this week)

5-3-1-3-5 @ 65-75-85-75-65%

Glute Bridges (heels on a bench)

4×10-20

WOD

Partner WOD! Intervals

5 min AMRAP:

Partner 1: 10/8 Cal Bike

Partner 2: 10 Lateral Bar (line) Hops

2 Min Rest

5 min AMRAP:

Partner 1: 10/8 Cal Bike

Partner 2: 10 Burpee Box Jumps

2 Min Rest

5 Min AMRAP:

Partner 1: 10/8 Cal Bike

10 Devils Press 35/25

*Both Partners work at the same time.

MANDATORY POST WOD

5 min foam roll