PARTNER WOD
3 person teams
90 Box Jumps 30/24
90 Pull Ups CTB
30 Row
90 Kettlebell Swings 70/53
90 DB Squats 50/35
30 Row
90 Toes to Ring
90 Ball Slam
30 Row
90 DB Snatch
90 Wall Balls
30 Row
90 Push Ups
90 weighted turkish situps 45/25
30 Row
Strength / Skill
Squat Complex
2 rds:
15 back - light
5 back heavy
repeat
1rd:
3x3 overhead - heavy
WOD
5 min amrap
5 DL 275/185, 225/155, 185/105
25 DU (50 Singles)
2 min transition
5 min amrap
5 S2OH 185/125, 155/105, 115/85
7/5 Bike
2 min transition
5 min amrap
5 OHS 155/105, 115/85, 95/65
9/7 Row
Skill Work
Power shrug + power snatch from 3 POS (hang, knee, floor)
(This will be SIX reps in each set done as follows; shrug from hang, power snatch from hang, shrug from knee, power snatch from knee, pull/shrug off floor, power snatch off floor)
2 sets of hang, knee, floor - light and fast!
Power clean (floor) + front squat (twice)
start light and add weight until you can't power clean it anymore, then go right into squat clean (blend)
WOD
4 rds
8 alt DBL Snatch 50/35
6 Box Jump 30/24
4 rds
8 alt ball slam (full extension at the top) 40/30
6 T2B
8 rds
1 Power Snatch + 2 OHS 135/95
3 Front Facing Burpee Bar Jump Over
Skill Work
Bench - 2rds
20 light
5 heavy
repeat
PARTNER WOD
A1 does 40 DU + 20 Situps
A2 does 2 rds cindy
Switch
A1 does 40 DU + 20 Situps
A2 does 2 rds cindy
Switch
A1 does 40 DU + 20 Situps
A2 does 2 rds cindy
Switch
A1 does 40 DU + 20 Situps
A2 does 2 rds cindy
Switch
A1 does 40 DU + 20 Situps
A2 does 2 rds cindy
Switch
