Partner WOD
In Teams of 2:
3 Rounds
6 Rope Climbs/20 Pull Ups
Run 800m
40 DB Snatch #50/#35
(35:00 Cap)
Post partners and times to comments.
WOD
A.1
5 Rounds
3 Bench Press
12 DB Pull Overs
A.2
40-30-20-10
Deficit Push Ups
Supine Ring Rows
Plate Curls
Calorie Row
A.3
3 Rounds
:30 Hollow Hold
30 AbMat Sit Ups
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Power Snatch + 2 Hang Power Snatch
A.2
Row 500m
Then…
5 Rounds
10 Toes to Bar
10 Box Jump Overs
Then…
Row 500m
A.3
8 x 20 Banded Kneeling Crunch
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Deadlift
10(e) DB Split Squat
A.2
10-8-6-4-2 Power Clean #155/#105
40-32-24-16-8 HR Push Up
(18:00 Cap)
A.3
3 Rounds
10(e) Banded Thoracic Rotation
20(e) Reactive Teapot
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Press
30 Banded Shrugs
A.2
10 Rounds
2 Power Snatch #115/#85
Run 200m
A.3
3 Rounds
30 Hollow Rocks
10(e) Side Pillar w/ Reach
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Back Squats
10 DB RDL
A.2
12:00 AMRAP
8 HSPU/ L-Sit DB Press
4 Burpee Pull Ups
8 Step Back Lunge
4 Burpee Pull Ups
A.3
1:00 L-Sits
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
In 30:00
2 Rounds
Row 70/50 Cals
60 Power Cleans #135/#95
(Both partners work, switch stations as desired)
Max Rounds
6 Box Jumps #30/#24
9 Shoulder to OH #95/#65
(You go I go)
Post partners and times to comments.