Partner WOD
Warm-up
Coaches Choice
MetCon 1
In teams of two, one partner works at a time
2min. Thrusters
2min. Sumo Deadlift High Pull
2min. Shoulder to Overhead
2min. Overhead Squats
2min. Front Squats
RX = 95/65lb barbell
SCALED = 75/55lb barbell or less
LITE
In teams of two, one partner works at a time
2min. Wallball
2min. KB Sumo Deadlift High Pull
2min. HR Push-ups
2min. Med-ball Squat Cleans
2min. Goblet Squats
*Each partner works for a whole minute on each movement while other partner rest. Teammates must start each round with 4 lateral bar burpees
MetCon 2
(start 5min. after metcon 1)
In teams of two, one partner works at a time
3 Rounds For Time
800m Run (together)
80 KB Swings, 53/35lbs
(RX+ 70/53lb KB)
SCALED
-less weight on KB
LITE
In teams of two, one partner works at a time
5 Rounds For Time
400m Run (together)
40 KB Swings
OPEN GYM WOD
Warm-up
5 Steady Rounds
10 Push Ups
10 Heavy Wallballs
Run 200m
Strength
Bench Press
5×3 @ 90%+ 2RM
Met-Con
4 Rounds:
30 Wallballs 20/14lbs
50′ Sled Push
Wallballs must be unbroken each round
Sled Push should be 25′ out and back, with a very challenging weight
Side Work
Sprint 50m x 10
Rest as needed