PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of two, alternate movements
AMRAP 30 Minutes:
1k Bike
30 Box Jump-overs, 24/20″
30 Wallball, 20/14lbs
SCALED
In teams of two, alternate movements
AMRAP 30 Minutes:
500m Row
30 Box Jump-overs, 20/16″
30 Wallball, 14/10lbs
LITE
In teams of two, alternate movements
AMRAP 30 Minutes:
300m Row
20 Box Jumps
20 Wallball
OPEN GYM WOD
Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)
Strength
3 Rounds:
1 Squat Snatch + Max Rep Hang Squat Snatch @70% of 1RM Squat Snatch
Rest 3-4min.
MetCon
RX
"Open WOD 16.2"
AMRAP 4, 8, 12, 16 or 20 Minutes:
25 Toes to Bars
50 Double-unders
15 Squat Cleans
SCALED
"Open WOD 16.2"
AMRAP 4, 8, 12, 16 or 20 Minutes:
25 Hanging Knee Raises
50 Single-unders
15 Squat Cleans
Squat Clean Weights:
RX 135/85, 185/115, 225/145, 275/175, 315/205lbs
SCALED 95/55, 115/75, 135/95, 155/115, 185/135lbs
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes. Squat clean reps decrease by 2 each round.
Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.
A.
4 Rounds For Time:
200m Run
25 Bar Facing Burpees
Rest 3min.
B.
Deadlift 1×5 @90% of 5RM
C.
3 Rounds For Time:
40 Box Jump-overs, 24/20″
Rest 2min.
