PARTNER WOD
5rds each
A1 10 OH weighted tricep extensions 45/25
A2 10 OH Plate hold
4rds each
A1 10 cal ROW
A2 plank
3rds each
A1 10 Russian KB swing
A2 hanging on rig
2rds Each
A1 10
A2 wall sit
1 Rd each
A1 10 alt oh lunges
A2 OH plate hold
Strength / Skill
emom 8 min
3 DL + HSHold
WOD
4RFT
10 DL225/155
10 HSPU (defecit)
20 WB
10 BAll SLam
Strength / Skill
A. RIG FRONT SQUAT
4x of 1 pause + 1 dbl bounce + regular
B: Push Press
4x3
WOD
12 Min amrap
3 CLuster 135/105
6 T 2 Rings
9 Cal Row
Partner WOD - teams of 2
Start with:
400m DBL KB farmers carry - A1 carries both KBs while A2 tags along - switch back and forth as much as needed
Split evenly
50 kb swing
2 rope climb
40 cal row
2 rope climb
30 pull ups
2 rope climb
20 kb box step-ups
2 rope climb
10 wall walks
20 kb box step-ups
2 rope climb
30 pull ups
2 rope climb
40 cal erg
2 rope climb
50 kb swing
2 rope climb
Finish with :
400m DBL KB farmers carry - A2 tags along - switch back and forth as much as needed
