PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of two, with only one partner working at a time
For Time:
400m Run (together)
100 Wallball, 20/14lbs
100 Pull-ups
100 Hang Power Cleans, 95/65lbs
100 Burpee Box Jumps, 24/20"
SCALED/LITE
In teams of two, with only one partner working at a time
or Time:
300m Run (together)
70 Wallball, 14/10lbs or less
70 Ring Rows
70 Russian KB Swings, AHAP
70 Burpee Box Jumps, 20/16" or lower
OPEN GYM WOD
Warm-up
400m Run
20 Walking Lunges
20 Box Jumps
20 Dislocates
Strength
Push Jerk 5x5 @75%
MetCon
RX
3 Rounds For Time:
500m Row
15 Pull-ups
15 L-Arm KB Thrusters, 53/35lbs
15 Pull-ups
15 R-Arm KB Thrusters
(RX+ 70/53lb KB thrusters)
SCALED
3 Rounds For Time:
1k Bike Row
10 Banded Pull-ups
10 L-Arm KB Thrusters, 44/26lbs
10 Banded Pull-ups
10 R-Arm KB Thrusters
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
AMRAP 2 Minutes x4
10 Squat Snatch, 115/75lbs
Max GHD Sit-ups in remaining time
Rest 60sec. between AMRAPS
(RX+ 135/95lb snatch)
DB Bench Press 4×12, AHAP