PARTNER WOD
100 cal ski
50 push press 115/75
40 hang cleans
30 bbjo
20 thrusters
10 SDHP
200m partner run
100 cal row
50 pull ups
40 ball slam
30 dbl wb shots
20 wall walks
200m partner run
A1 works off the calories while A2 completes 1/2 of the movements then switch. once you complete the calories one Athlete rests while the other works
Skill/Stamina
10 min emom
top of every min
1 DL + 1 Burpee Bar Jump Over
add +1 each round
end when you cant finish within the min . If the emom isnt over you sould continue with the last round you completed within the min
WOD
15 min amrap
10 DL 225/155
10 HSPU
10 ROW
10 Ball Slam 40/30
10 PU/T2B (5+5)
10 ERG
Strength / Skill
Bench Press
build to moderate 1 rep then, 3 sets x 2 rep
WOD
AMRAP in 15 minutes
Every 3 minutes, AMRAP of:
12 Bench Press 135/95or 60-70% of todays 1 rep
9 Hang Cleans (95/65 lb)
6 Thrusters (95/65 lb)
3 Lateral Burpee Bar jump over
Strength / Skill
Front Squat
build to a moderate 1 rep
then 1rep x 5sets
PARTNER WOD
2 pp partner
ygig
ro row or erg 1000m - split
10 push-presses 95/65
20 front squats
30 kettlebell swings
40 dumbbell snatches (alternating)
50 push-ups
40 dumbbell snatches (alternating) 50/35
30 kettlebell swings
20 front squats
10 push-presses
row or erg 1000m - split
Split the row/erg otherwise, everything else is each and ygig
