Durability
30 Seconds – Standing Barbell Reverse Curl
– 15 second rest
30 Seconds – Standing Barbell Curl
– 1 min rest x 2 sets
Athletes, your standing reverse barbell curl should be approximately 35% of your 1 rep max bench press! I don’t recommend maxing out your standing barbell reverse curl but you can guess with some accuracy if you’re at 35% or much lower. Direct arm work is very important for wrist, elbow and shoulder health, enjoy!
Skill/Strength
Warm Up and Partner Up
Partner WOD
40 min AMRAP
40 Alternating Grip Switch
120 Calorie Row
60 Toes to KB
60 AbMat Sit-Ups
Athletes, only one team member can work at a time. Teams can divide the work up however they like and Rx athletes can partner with athletes who need to scale.
Scores from Coach Pat’s Birthday WOD 2018
Scores from Coach Pat’s WOD 2017
Scores from Coach Pat’s WOD 2016
Scores from Coach Pat’s WOD 2015 (when the DBs were 40/30)
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