PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
AMRAP 3 Minutes x5:
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
Rest 3min. between AMRAP's, pick up where you left off
SCALED/LITE
AMRAP 3 Minutes x5:
40 Squats
30 Sit-ups
20 HR Push-ups
10 Ring Rows
Rest 3min. between AMRAP's, pick up where you left off
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
4 Rounds:
1 Squat Clean + Max Rep Hang Squat Clean @75% of Squat Clean
Rest 3-4min.
MetCon
RX
"Open WOD 14.4"
AMRAP 14 Minutes:
60 Calorie Row
50 Toes to Bar
40 Wallballs, 20/14lbs
30 Power Cleans, 135/95lbs
20 Muscle-ups
SCALED
AMRAP 14 Minutes:
50 Calorie Row
40 Knees to Elbows
30 Wallballs, 14/10lbs
20 Power Cleans, 115/75lbs
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
A.
Touch & Go Deadlift
1×6 @65%
1×5 @75%
1×4 @85%
1×1 @95%
B.
AMRAP 15 Minutes:
30 Double-unders
10 Lateral Bar Burpees
Rest 30sec.