CF PARTNER WOD
Warm-up:
Coaches Choice.
Metcon:
RX
Partner Workout (one person works at a time):
For Time or Complete as many reps as possible:
1000m Row (500m each)
100 Burpee Box Jumps (24/20)
100 Wall Ball (20/14)
100 KB Swings (53/35)
*30 minute cap*
Scaling = lighter weight on WB/KB & Step-ups Allowed.
Strength (Optional AFTER Partner WOD):
Pause Power Position Clean Warm-up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
CF OPEN GYM WOD
Warm-up
3 Steady Rounds
15 Band Pull Aparts
10 Light Front Squats w/ :02 hold
Ski 500m
Strength:
Pause Power Position Clean Warm-up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
Metcon:
For Time:
80′ Back Rack Lunge Steps 105/75lbs
80 Double Unders
80 Push Ups
80 Double Unders
80′ Back Rack Lunges
Scaling Options:
2x Single Unders
Lighter Lunges
Side Work
For Time:
Run 2 miles
*More Options:
Run 1.5 Miles