Partner WOD
Mobility/Warm-up
Coaches Choice
MetCon
RX
Teams of Two
AMRAP 30 minutes:
5 Power Cleans, 145/100lbs
10 Toes to Bar
15 Wallball, 20/14lbs
(one partner runs 400m, switch every time they return)
SCALED
Teams of Two
AMRAP 30 minutes:
5 Power Cleans, 115/75lbs
10 Hanging Knee Raises
15 Wallball, 14/10lbs
(one partner runs 300m, switch every time they return)
LITE
Teams of Two
AMRAP 30 minutes:
5 KB SDHP's
10 Sit-ups
15 Wallball
(one partner runs 200m, switch every time they return)
Competition Programming
**during open gym only**
Warm-up
2 Rounds:
Run 800/Row 1k/Bike 1 mile (Choose one)
75 Double-unders
(scale DU's to 150 single-unders as needed)
MetCon
RX
“Karen”
For Time:
150 Wallballs, 20/14lbs
RX+
Immediately after finishing…
5 Minutes to find your 1RM Clean and Jerk
SCALED
For Time:
150 Wallballs, 14/10lbs
-OR-
For Time:
100 Wallballs, 20/14lbs
Strength
Power Snatch 6×2, AHAP
Side Work
Choose what you are weakest at
3 Rounds:
10 muscle-ups
Rest 1 minute
-OR-
3 Rounds:
15 CTB Pull-ups
Rest 1 minute
-OR-
3 Rounds
15 Strict HSPU
Rest 1 minute
