Monthly Archives: September 2021

Saturday 2 pp Partner WOD

Buy-In 400m Run
then,
Split evenly YGIG:

5 rds of:
10 Deadlifts (185/125) Rx+ (225/155)
10 HSPU RX+ defecit 45/25)
after 5rds
50 cal Row

4rds of:
10 Hang Clean (95/65) Rx+ (135/95)
10 Pull ups Rx+ CTB
after 4 rds
40 Cal Bike

3rds of:
10 Front Squat (95/65) Rx+ (135/95)
10 T2B
after 3 rds
30 cal Row

2rds of:
10 S2OH (95/65) Rx+ (135/95)
10 Burppe full extension + target jump
After 2 rds
20 cal bike

1 rd of:
10 Thrusters (95/65) Rx+ (135/95)
4 rope climb Rx (legless)
4 wall walk

Strength / Skill
9 Sets For Load:
on the clock 2 min for each round
Back Squat
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back 1/2 should be a little harder than the front half

Metcon
RX
5RFT:
5 CTB pullups
10 strict push ups (elbows back)
5 S2OH 135/95
10 squat jumps

INTERMEDIATE
5RFT
5 Pull ups
10 push ups
5 S2OH 105/75
10 squat jumps

BEGINNER
5RFT
5 jumping pullups
5 press ups
5 S2OH 75/45
5 squat jumps

Skill Work
On a 12:00 Clock
clean pull + hang clean
clean pull + hang power clean
build load

WOD
RX
3 RFT:
alt 400m Run / 500/400m ski
40 Sit-ups
20 Deadlifts (185/125#)
Rest 1:00 between rounds

INTERMEDIATE
3 RFT
alt 400m Run / 500/400m ski
30 Sit-ups
20 Deadlifts (135/95#)
Rest 1:00 between rounds

BEGINNER
3 RFT:
alt 200m Run / 300/250m ski
25 Sit-ups
15 Deadlifts (75/55#)
Rest 1:00 between rounds

Prep Work
tabata 20/20
3 rds each

rd 1,4,7
a1: hs hold/negative/kip
a2: ring row
switch
rd 2,5, 8
a1:rig hold/k2e/t2b
a2: ring row
switch
rd 3,6,9
a1: erg row
a2: rope
switch

PARTNER WOD
2 person teams
ygig -Split however you want whenever you want
(ie 20 cal row, 10 hspu, 20 ring row, 10 t2b, 2 rope)

100 cal Row
50 hspu
100 ring Row
50 t2b
10 rope climb