CF PARTNER WOD
Warm-up
3 Steady Rounds
200m Run
10 HR Push-ups
10 Jumping Squats
10 PVC Pass Throughs
MetCon
RX
In teams of two, alternate rounds
AMRAP 12 Minutes:
12 Wall Ball 20/14
6 Burpees to target.
-Rest 5min.-
AMRAP 12 Minutes:
100m Run
15 KB Swings (53/35)
SCALED
-95/65lb Push Press
-standard Burpees
LITE
In teams of two, alternate rounds
AMRAP 12 Minutes:
6 WB
3 Burpees
-Rest 5min.-
AMRAP 12 Minutes:
100m Run
10 Russian KB Swings
Strength (complete after Metcon):
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
OPEN GYM WOD
Warm-up
4 Steady Rounds
8 Strict Pull Ups
10 Empty Bar Strict Press
12 Calorie Bike or ski
Strength:
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Metcon:
3 Rounds:
Row 1k
20 Deadlift 185/135lbs
15 Box Jump Overs 30/24″
*Scaling Options:
Run 800m instead of Row
Lighter Deadlift
Shorter Box Jump