Wod Prep
Partner Tabata
20 sec On / 20 sec switch
RD1:
A1 Row
A2 Rig hang, hollow/arch
switch
RD2:
A1 Row
A2 WB pause
switch
RD3:
A1 Row
A2 kip, k2e
switch
RD4:
A1 Row
A2 WB pause
switch
RD5:
A1 Row
A2 t2b
switch
RD6:
A1 Row
A2 WB
switch
PARTNER WOD
Teams of 2
60 Wall Balls
50 T2B
40 Cal Row
Rest 1 min
50 Wall Balls
40 T2B
30 Cal Row
Rest 1 min
40 Wall Balls
30 T2B
20 Cal Row
Skill Work
8 Min emom
1 halting DL pause then pull
then, 1 power clean + 1 jerk
WcG Benchmark
Death by C&J
20 min EMOM
Death by C&J
suggested weights:
95/65 SC/Masters RX
115/75 RX
135/95 RX +
155/105 RX ++
1 emom then + 1 each min
if unable to complete a rd then start over
Strength / Skill
Bench
4x10 @ 70%
WOD
AMRAP16
5 HSPU
10 Ski Erg
15 Push Ups
20 Ab mat sit-ups
25 DU
Prep Work
emom 9 15sec transition
min 1: 1 Power Clean + 1 Front Squat + 1 Push Press (then add weight)
min 2:: rope hold/climb + hsHold/press
min 3: rig kip/pull-up/t2b prep
repeat 2x more
WOD
14min amrap
1 Rope Climb
2 Thrusters 115/85
3 pull ups
4 t2b
5 hspu
sc/masters
rope modified climb
thrusters 95/65
banded pullups/jumping
k2e
hshold/pads or hRpu
RX+
rope 18'/15""
thrusters 135/105
ctb
strict t2b
deficit hspu 45/25
