3/30/16

PARTNER CORE SESSION:

100 hollow rocks (50 per person).

2 minutes in plank hold (1 minute per person). 1 partner works at a time.

Divide the work as needed.

BPT Girls with DB.JPG

 

PARTNER WOD:

1 person works at a time.

4 min AMRAP pull-ups for max POINTS.

Strict = 4 points per rep

Kipping CTB = 3 points

Kipping = 2 points

Jumping = 1 point

1 min rest.

 

4 min AMRAP push-ups for max POINTS.

Deficit = 3 points per rep

Standard = 2 points

Scaled hand height = 1 point

1 min rest.

 

Repeat pull-up AMRAP x 3 min.

30 sec rest.

 

Repeat push-up AMRAP x 3 min.

30 sec rest.

 

Repeat pull-up AMRAP x 2 min with no rest.

 

Repeat push-up AMRAP x 2 min.

 

You cannot change between pull-up styles or push-up styles during the AMRAP. You can change to a different style at the start of another AMRAP.

If you opt for strict pull-ups for the 4 min AMRAP, you have to stick with strict for all 4 min.

You can change to another style during the 3 min or the two min AMRAP.

Deficit push-ups are done on the floor holding dumb bells. Hold the DB handles and lower the chest beyond parallel and back to full extension.

Photo Credit: Sandro Art & Photography