WOD1191 - SATURDAY, MAY 5th

PARTNER WOD

Warm-up
Coaches Choice.

MetCon
RX
In teams of two, alternate rounds
AMRAP 10 Minutes:
10 Push Press, 115/75lbs
5 Lateral Bar Burpees
-Rest 5min.-
AMRAP 10 Minutes:
150m Row
15 KB Swings (53/35)

SCALED
-95/65lb Push Press
-standard Burpees

LITE
In teams of two, alternate rounds
AMRAP 10 Minutes:
6 DB Push Press
3 Burpees
-Rest 5min.-
AMRAP 10 Minutes:
100m Row
10 Russian KB Swings

OPEN GYM WOD

Warm-up:
3 Steady Rounds:
12 Goblet Squats w/ :02 pause in bottom
15 Push Ups

Strength:
Front Squat
3×8 @70%+

Push Press
2-2-2-2-2
Build weight over sets

Met-Con:
3 Rounds:
8 Sandbag to Shoulder 150/100lbs
15 Burpee Box Jump Overs 30/24″

Sidework (optional):

A. Gymnastics
For Time
Pistols for Speed
4×20
Alternate legs
Jog 200m between sets

B. Accessory
5 Rounds:
3 Rope Climbs
15/9 Calorie Bike