PARTNER WOD
2 person teams:
wod 1:
4 rds
200m run together
ygig - spilt
10 DB Manmakers
20 KB American KB swing
wod 2:
4 rds
200m run together
ygig - spilt
10 DB Devil Press
20 T2B
wod 3:
4 rds
200m run together
ygig - spilt
10 cal Ski Erg
20 cal Row
SKILL:
RIG:
Back squat
3x1 pause (2 second)
5x1 increase load
OHS
2x5 btn press, snatch balance
5x1 increase load ahap
WOD
5 RFT
5 OHS 115/85
10 hspu
15 cal row
Strength / Skill
RIG:
Front squat
3x1 pause (2 second)
5x1 increase load
Press Complex
build to 1rm strict
then, build to 1rm for push or jerk
Benchmark
Fran PREP 5-10min
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
Cash Out
100 abs - lying knees to elbow crunches
Skill/Stamina
ygig
a1: ski erg while a2: hand stand holds
10rds (5each)
20sec ea , 30sec ea , 40sec ea, 30sec ea, 20sec ea, - with 20sec rest each rd
PARTNER WOD
2 person teams
run 400 together
split evenly
10 wall walk
20 pull up/t2b
30 hspu
40 box jumps
50 wb
60 row
50 wb
40 box jumps
30 hspu
20 pull up/t2b
10 wall walk
run 400 together
