8/12/17 I-Go-You-Go 60’s

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Shoot Adam Beck a Happy 40th Birthday Facebook message today and tell’em how much you like him! Rampage has been proud to have this guy around the gym cracking’ jokes and lifting heavy weights for the past few years. Happy Birthday Adam!

Warm Up:

Partner Med-Ball /Air Squat Shuttle Jog x 100′ D&B
1) Bear Hug
2) Shoulder
3) Overhead
———————————————
Single Arm Shoulder Only DB Muscle Clean & Press x 8ea.
Suitcase DB DL x 8ea
Plank T-Spine Rotation x 4ea
Reaching Single Arm Plank to D.Dog x 4
Plank T-Spine + Reaching D.Dog Complex x 4each side
Marching Wall Sit w/ Pause x 20
Hollow Hold + Tuck Up + V-up x 6

Skill, Strength, or Mobility:

4 sets of:
30 second Air Bike Maximum Effort
2:30 Rest

WOD:

With a Partner.
“I go, You go”

60 Power Cleans (135/95) *In double 5’s decreasing
60 Alternating DB Snatches (50/35) *In 10’s decreasing
60 HSPU *In double 5’s decreasing
60 Wall Balls *In 10’s decreasing
60 Front Squats (135/95) *In double 5’s

“Double 5’s decreasing” 5-5-5-5-4-4-4-4-3-3-3-3-2-2-2-2-1-1-1-1. These reps are in “I go, you go fashion.” As in, I do 5, then you do 5, then I do 5 then you do 5, then I do 4 then you do 4…etc. So you’re going 5 down to 1, but your each doing 2 sets at each number. The reps do not have to be unbroken, but they must all be done befor you partner starts their set.

“10’s decreasing” 10-10-8-8-6-6-4-4-2-2-. There are the same amount of total reps, but you each only do 1 set of the given number. “I do 10, you do 10, I do 8, you do 8…etc.”