CF PARTNER WOD
Warm-up:
9 minute clock:
Partner A: 150m Row
Partner B: 7 air squats + 7 push-ups
Partner Metcon:
As many reps as possible with a partner:
Every 6 minutes for 5 rounds:
Run 400m together
-then in remaining time-
AMRAP of:
5 TTB
10 KB Swings (53/35)
15 Air Squats
*One person completes a full round then you can switch. Only reps in the AMRAP count towards score.
Scaling:
Use a lighter KB and sub hanging knee raises.
Strength
(to be completed AFTER Metcon + optional):
Push Jerk 5x4 @ 80%
OPEN GYM WOD
1. Warm-up
3 rounds
10 Empty Bar Press/Push Press/Push Jerk
5 Kip Swings, 5 Kipping Pull- ups, 5 Kipping Chest to Bar Pull-ups
10 Empty Bar RDLs
2. Strength
Push Jerk 5x4 @ 80%
3. Conditioning
AMRAP 9 Minutes: Climb the Ladder
3 Chest to Bar
3 Deadlift 225/155lbs 6/6, 9/9, etc.
4. Extra
For Time 500/375 Calorie Row