OCF PARTNER WOD
Warm-up:
Coaches Choice
Metcon:
In teams of two, alternating each movement, 20 min AMRAP:
20 Wall Ball (20/14)
20 KB Swings (53/35)
200m Run
Scaled = Lighter weight on WB/KB
Lite = Air Squats
Strength (optional):
Find a 1RM Push Jerk
You need this number for new cycle.
OPEN GYM WOD
Warm-up:
10 Rounds
:10 Handstand Hold
8 1-Arm Push Jerks with dumbbell, right arm
8 1-Arm Push Jerks with dumbbell, left arm
8 Jumping Lunges
Strength
Find a 1RM Push Jerk
Conditioning
RX
30-20-10
Push Ups
Box Jump Overs 24/20"
Alt DB Snatch 50/35lbs
Extra
AMRAP 3:00 x 3, Rest 2:00
100' DB Walking Lunge w/ 50/35s (50’ R-Arm OH, 50' L-Arm OH)
Max Rep Double-unders in remaining time