WODs

"Scully and Mulder"

Context: Practice

 

Strength: 3-3-3-3-3 Back or Box Squat (5 sets of 3 reps, increase weight with each set to max)

Super Set: 5 x 3 strict Handstand push-up or dumbbell shoulder press (5 sets of 3 reps, same depth/weight with each set)

 

Metabolic Conditioning:Scully and Mulder

20 minute AMRAP (as many rounds as possible), partner workout

30 Bench Press or Floor press (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/155#) – split reps up as desired

Then max rounds

Row (Health: 700m/800m, Athletic: 800m/900m, Performance: 900m/1000m) – split as desired

30 (total) Partner push-ups with hand clap – one person can do more reps than the other, but the second partner must stay in the plank (video)

30 hip extensions split as desired (sub 20lb/14lb good mornings if there aren’t enough GHDs)

30 (total) partner med ball pass sit-ups (Health: 8#/10#, Athletic: 10#/14#, Performance: 14#/20#) (video)

100m Sandbag run – both partners must run, switch off carrying the sandbag as desired. Indoors: 20′ run, 5 round trips

INDY VERSION: 15 bench press, then max rounds 500m row, 15 push ups, 15 hip extensions, 15 sit ups, 50m sandbag run, 1 min rest.

Scaling Guide: 4-6 rounds

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