In Teams of 2:
Perform 4 – 8 Minute AMRAPS
Run 800M together then…
In the time remaining, AMRAP
5 KB Swings
10 V-UPs
15 Air Squats
1 Partner works and 1 partner rests. Alternate rounds.
Post partners and rounds to comments.
A.1 Bench Press – 8, 8, 8, 8
A.2
20 Minute EMOM
Minute 1: 3 HSPU
Minute 2: Run 200M
A.3
4 x :15 L-Sits
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A.1 Power Clean & Jerk – 2, 2, 2, 2, 2
A.2
“Boat Race”
3 Rounds
Row 500M
Run 400M
Rest 3 Minutes between rounds.
A.3
3 x 20 GHDSU
3 x 15 Back Extension
or
3 x 40 Ab Mat Sit Ups
3 x 20 Good Mornings
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A.1 Back Squat – 2, 2, 2, 2, 2
5 Strict Pull Ups after each round
A.2
3 Rounds
10 Burpees
20 Lunges
Run 400M
A.3
3 x 1 Minute Planks
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A.1 Push Press – 2, 2, 2, 2, 2
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3
3 Rounds
20 Hollow Rocks
20 Supermans
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A.1 Deadlift 5, 5, 5, 5, 5
A.2 Open WOD 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 Toes 2 Bars
50 Double Unders
15 Squat Cleans #135/#85
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Toes 2 Bars
50 Double Unders
13 Squat Cleans #185/#115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes 2 Bars
50 Double Unders
11 Squat Cleans #225/#145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes 2Bars
50 Double Unders
9 Squat Cleans #275/#175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 Double Unders
7 Squat Cleans #315/#205
Stop at 20 minutes
Post loads and rounds to comments.