PARTNER WOD
Warm-up:
Coaches Choice
Metcon:
RX
In teams of two, alternating movements
AMRAP 30 Minutes:
50 Double-unders
40 Wallball, 20/14lbs
30 KB Swings, 53/35lbs
20 Burpees to 6" target
10 CTB Pull-ups
SCALED
In teams of two, alternating movements
AMRAP 30 Minutes:
100 Single-unders
40 Wallball, 14/10lbs
30 KB Swings, 44/26lbs
20 Burpees
10 Pull-ups
LITE
In teams of two, alternating movements
AMRAP 30 Minutes:
25 Mountain Climbers
20 Wallball
15 KB Swings
10 Burpees
5 Strict Pull-ups
OPEN GYM WOD
Warm-up:
4 Steady Rounds
12 Wallballs 20/14lbs
8 Kipping Handstand Push Ups
12 Calorie Row
Strength A:
Front Squat
3×8 @70%+
Strength B:
Push Press
2-2-2-2-2
Build weight over sets
Metcon:
3 Rounds:
Row 500m or Ski
Straight through Snatch Ladder
5 @ 165/115lbs
4 @ 185/125lbs
3 @ 205/135lbs
2 @ 225/155lbs
1 @ 245/165lbs
Obviously most will scale here. Start comfortable and work to 90-95%
Sidework (optional):
A. Gymnastics
4 Rounds
100′ Handstand Walk
50′ Sled Push AHAP
B. Accessory
EMOM until failure
2 Rope Climbs
15 Box Jump Overs 24/20″
Both movements in same minute
15 Minute Cap