Partner WOD
Buy-in:
P1: 400/350m Row
P2: Holds a front rack hold
*then switch
(shared reps)
200 Wall Balls
150 Box Jumps
100 Bar Facing Burpees
50 Clean and Jerks
Time Cap: 30 min
Fx: 14/10, 20/18″, 115/75 on BB
P: 20/14, 24/20″, 135/95 on BB
O: 20/14, 24/20″, 155/105 on BB
Stimulus: Grunt
Strength
Establish a heavy 3 rep front squat
MetCon
4 rounds-
10 Push Press
20 Pistols
10/8 Cal Bike
Time Cap: 14 min
Fx: 75/55, Pistol Scale of Choice
P: 95/65
O: 115/75
Stimulus: Figure Skater
MetCon
AMRAP15
21 Wall Ball
15 TTB
9 Hang Power Snatch
1 min change weight/rest, then..
AMRAP11
50 HSPU
Remaining time max Deadlift
Fx: 14/10, Hanging Leg Raise, 75/55 for Hang Power Snatch, Piked Pushup, 155/105 for Deadlift
P: 20/14, 95/65 for Hang Power Snatch, kipping, 185/125 for Deadlift
O: Same as P, with strict HSPU
Stimulus: Grunt/Capacity
Strength
Establish a heavy complex of
1 Power Clean, 1 Hang Power Clean, 1 Hang Squat Clean
MetCon
21-15-9
Hang Power Clean
Box-facing Burpee Box Jumpovers
Time Cap: 12 min
Fx: 95/65, 20/18″
P: 135/95, 24/20″
O: 155/105, 24/20″
Stimulus: Burner
MetCon
30 Squat Snatch
Buy-out: 1 mile run
Time Cap: 25 min
Fx: 95/65
P: 155/105
O: 185/125
Stimulus: Capacity/Figure Skater
MetCon
5 rounds
9 Dball over shoulder
7 Thruster
5 Ring MU
Time Cap: 18 min
Fx: 5 J-hook row + 5 Pushups, 85/70#, 50/35
P: 70/50, 115/75, Bar MU Option
O: 100/70, 115/75
Stimulus: Grunt
Accessory
3 rounds
:20s Hanging Leg Raise Hold
20 Situps
:40s plank hold
Partner WOD
10 rounds (alternating rounds)
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
rest 2 minutes
10 rounds (alternating rounds)
12 Deadlifts
12 HSPU
Time Cap: 25 min
Fx: 95/65 on part 1, 135/95 on part 2, piked pushup
P/O: 155/105 part 1, 225/155 on part 2
Stimulus: Grunt
MetCon
Every 4 minutes for 20 minutes
5 Front Squats (from ground)
15 Burpees
12 Alternating DB Snatch
12 Single Arm OH DB Lunge (6 each side)
*No Score
Fx: 135/95, 35/25
P: 185/125, 50/35
O: 225/155, 50/35
Stimulus: Capacity/Figure Skater
Strength
Build to a heavy 2-rep Pause Back Squat
3-sec pause at the bottom of each squat
MetCon
10-9-8-7-6-5-4-3-2-1
Push Press
Front Rack Lunges x 2
Bar Facing Burpees
Time Cap: 16 min
Fx: 75/55
P: 115/75
O: 135/95
Stimulus: Grunt
MetCon
500m Row
15 Power Snatch
50 Wall Balls
200 DU
50 Wall Balls
15 Power Snatch
500m Row
Time Cap: 15 min
Fx: 95/65, 14/10, 2:1 Singles
P/O: 135/95, 20/14
Stimulus: Capacity/Figure Skater
Accessory
Durante Core
4 rounds
10 Hollow Rocks
10 V-Ups
10 Tuck-ups
10 second hollow hold