WOD
“The Long Way”
3 Rounds for time, with a partner
Partition work anyway needed:
100 Air squats
75 Deadlifts (95lbs/65lbs)
50 Push press (95lbs/65lbs)
25 Burpees-to-target
– Rest 1 minute
STIMULUS
Total time: 17-25 Minutes
White Board Brief:
Today is a longer partner interval workout. Each round we want to hit at 100%, hence the 1 minute rest interval in between rounds. Since we can partition the reps any way, it should allow us to stay fast throughout the workout. The 100 air squats should be taking us under 2 minutes each round to complete. The same time-frame exists for the deadlifts and push press. Our burpees to target should be taking under 1 minute due to the spread of the work. That said, each round with rest should be taking us around 9 minutes, plus or minus a few minutes on either end. Go hard in the paint on this one!
Modifications
1.Air squats
– If performing 50 air squats individually would take us over 1 minute, accumulate a max of 35 per round
– If we cannot squat, perform banded good mornings (light)
2. Deadlift
– Modify the load to allow us to individually hold sets of 15-20 unbroken reps
– If we cannot pull from the ground, nor hinge at the hip, perform light high hang muscle cleans with a bar
3. Push Press
– Modify the load to allow to us to individually hold sets of 10 unbroken reps minimum for the entire workout
– If we cannot flex the hip, modify the weight to light dumbbells and strict press
– If one arm is out of commission, perform single arm dumbbell push presses
4. Burpee to target
– If jumping to a target is out of the cards, just perform a regular burpee with no jump
– If we can perform burpees, but have to go down to the ground slowly and stand up slowly, individually perform 7 of these each round