CF PARTNER WOD
Warm-up
Coaches Choice.
MetCon
RX
In Partners (one person working at a time):
For Time:
150 KB Swings, 53/35lbs
125 Push Press, 95/65lbs
100 Pull-ups
75 Box Jump-overs, 24/20″
2k Row (switch every 500m)
LITE/POWER
In Partners (one person working at a time):
For Time:
150 KB Swings, 44/26lbs
125 Push Press, 75/55lbs
100 Strict Pull-ups
75 Box Jump-overs, 20/16″2k Row (switch every 500m)
CF OPEN GYM WOD
Cycle 1 Re-Test Week Day 5
Warm-up
2 Steady Rounds:
20 Banded Good Mornings
15 Pull Ups
1k Bike
Strength
Find 5RM Deadlift
As usual, this is “Zero Bounce”. Control the decent of all 5 reps and keep the set as quiet as possible.
Metcon:
For Time:
Row 5k
*More Options:
Row 3k
Side Work:
AMRAP 8 Minutes
Max Sets of 3 Unbroken Ring Muscle Ups
*More Options:
Strict Pull Ups instead of MU
Bar MU instead of Ring