WOD
Row 2,000M
15 Power Cleans
Weight Conversion:
| Max Power Clean | Workout weight |
| >265 lbs (>165 lbs) | 225 lbs (155 lbs) |
| 220 lbs – 264 lbs (145 lbs – 164 lbs) | 205 lbs (135 lbs) |
| 200 lbs – 219 lbs (135 lbs – 144 lbs) | 185 lbs (125 lbs) |
| 185 lbs – 199 lbs (125 lbs – 134 lbs) | 165 lbs (110 lbs) |
| 175 lbs – 184 lbs (115 lbs – 124 lbs) | 155 lbs (105 lbs) |
| 165 lbs – 174 lbs (105 lbs – 114 lbs) | 135 lbs (95 lbs) |
| 135 lbs – 164 lbs (90 lbs – 104 lbs) | 115 lbs (75 lbs) |
| 115 lbs – 134 lbs (80 lbs – 89 lbs) | 95 lbs (65 lbs) |
| 100 lbs – 114 lbs (70 lbs – 79 lbs) | 75 lbs (55 lbs) |
| <99 lbs (<69 lbs) | 65 lbs (40 lbs) |
WOD
A.1 Back Squat
1 Rep Every 30 Seconds for 4 Minutes @ 90% of 1RM
Rest 2 Minutes
1 Rep every 30 Seconds for 2 Minutes @ 90% of 1RM
A.2 Partner WOD As many rounds as possible in 15 Minutes.
P 1/P 2Row 400M (Timekeeper)
AMRAP
P 1/P 2 7 DB Push Press
14 Ab Mat Sit Ups
Post loads and rounds to comments.
Partner WOD
In Teams of 2 complete 3 rounds each:
A. Run 1 Lap
15 Wall Balls
B. Row 200M
8 Toes to Bar
C. 20 Burpees
10 Pull Ups
Post partners and times to comments.
WOD
A.1 Power Clean 3RM
A.2
3 Rounds-Partner WOD
40 HSPU
30 Partner Burpees
200M Buddy Carry
Notes: HSPU may apportioned in any way, I.E. they do not have to be done in equal numbers amongst teammates. Partner Burpees should be performed like Lateral Burpees. Each teammate should do 2 at a time. One rep would consist of a Burpee, then a lateral jump over the teammate (lying face down on the ground). The 2nd rep would be the same, but jumping back in the opposite direction. Teams must alternate Burpees every 2 reps. The 200m Buddy Carry should be performed with one teammate carrying the other for 100m, then switching for the final 100m (Fireman’s carry style).
Post Loads and times to comments.
