Partner WOD
7 rounds each
(You go I go style rounds)
12 Box Jumpovers
12 Overhead Squats
6 Lateral Over Bar Burpees
Time Cap: 24 min
Fx: 75/55, 20/18″
P: 95/65, 24/20″
O: 115/75, 24/20″
MetCon
0:00 – 10:00
4 rounds
14 Alt. DB Snatch
14 Pistols
10:00 – 20:00
50/40 Calorie Bike
75/60 Pushups
20:00 – 30:00
1 mile run
Fx: 35/25, 30 Air Squats per round
P/O: 50/35
MetCon
800m Run
200 DU
100 Wall Balls
50 Pullups
25 Clean and Jerk
800m Run
Time Cap: 18 min
Fx: 2:1 Singles, 14/10#, J-hook row, 95/65
P: 20/14, 135/95
O: 20/14, 155/105, C2B
Accessory
EMOM9
1: :40sec glute bridge
2: :40sec monster walks
3: :40sec barbell good mornings
Strength
Every 90 seconds for 6 rounds
3 Front Squats (first rep from ground)
MetCon
27-21-15-9-6-3
Front Squats
Bar Facing Burpees
HSPU
Time Cap: 21 min
Fx: 135/95, Piked Pushup
P: 155/105
O: 195/135
MetCon
Every 2 minutes for 10 minutes
12 DB Thrusters
Remaining Time Max Bike
Rest 2 min
Every 2 minutes for 10 minutes
14 Farmer’s Carry Lunge
Remaining Time Max TTB
Fx: 35/25, Hanging Leg Raise
P/O: 50/35
MetCon
AMRAP8
10 Pullups
10 Deadlifts
When clock is from 8:00 – 18:00
Establish 1 rep Squat Clean and Split Jerk
then AMRAP8
10 HSPU
5 Deadlifts
First AMRAP
Fx: 95/65, J-Hook Row
P: 115/75
O: 135/95
Second AMRAP
Fx: 135/95, Piked Pushup
P: 225/155
O: 275/185
Partner WOD
AMRAP24
21 KB Swings
15 Thrusters
9 Wall Walks
*One partner farmer carries 200m and then you pick up where your partner is from in the AMRAP
Fx: 35/25, 75/55, 25/20# DBs
P: 50/35, 95/65, 35/25 DBs
O: 70/53, 95/65, 50/35 DBs
MetCon
AMRAP25
400m Run
15 Box Jumps
15 Wall Balls
Odd rounds end with: 10 DBall over shoulder
Even rounds end with: 8 Burpee Box Jumps
Fx: 20/18″, 14/10#, 50/30
P: 24/20″, 20/14#, 70/50
O: 24/20″, 20/14#, 100/70
Strength
Every 2 minutes for 10 minutes
5 Front Squats (from ground)
(Build as necessary)
MetCon
8 rounds
12/10 Cal Row
6 Power Cleans
4 Bar MU
Time Cap: 20 min
Fx: 75/55, 5 J-Hook Row + 5 Pushups
P: 95/65
O: 135/95
Strength
Establish
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Cap: 13 min
MetCon
4 rounds
15 Hang Power Snatch
15 TTB
60 DU
Time Cap: 15 min
Fx: BB only, Hanging Leg Raise, 2:1 Singles
P/O: 75/55