Partner WOD
“Synchro”
AMRAP20
5 Sync Deadlifts
10 Sync Burpees
15 Air Squats
Fx: 135/95
P: 185/125
O: 205/135
MetCon
5 rounds
400m Run
60 DU
8 Dball over the shoulder
Time Cap: 23 min
Fx: 2:1 Singles, 50/30
P: 70/50
O: 100/70
MetCon
“Randy”
75 Snatch
Fx: BB Only, Hang
P/O: 75/55
Time Cap: 11 min
Home Version
80 Alternating DB Snatch
Accessory
4 rounds
10 Bentover Rows
10 Curls
:30sec shoulder taps
20/15 Cal Row
MetCon
AMRAP12
9 Bar Facing Burpees
6 Power Cleans
3 Strict HSPU
Fx: 95/65, Piked Pushup
P: 135/95
O: 155/105
Home Version
Same with DBs
Fx: 35/25
P/O: 50/35
Finisher
Every :45 for 7:30
Odd: _ HSPU
Even: 2 Clean and Jerks @ 70% of 1RM
Fx: 10 Piked Pushups
P: 10 HSPU
O: 7 strict HSPU
MetCon
“Death By”
EMOM10
2 Alternating DB Snatch
1 Box Jumps
Reps for Snatch go up +2 every round
Reps for Box Jump go up +1 every round
*If you can’t finish in a minute, rest 1 minute and keep repeating last successful round
Fx: 35/25, 20/18
P/O: 50/35, 24/20″
Home WOD Version
Same thing, but with tuck jumps instead of box jumps
Strength
3-3-3-3
Deadlifts
Home Strength
EMOM10
8 DB Deadlifts + 8 Pushup
Strength
Every :20 for 6 rounds
1 Squat Snatch
1 min rest (to change weights)
Every :20 for 6 rounds
1 Squat Snatch
1 min rest (to change weights)
Every :20 for 6 rounds
1 Squat Snatch
1 min rest (to change weights)
MetCon
30 Overhead Squats
30 TTB
Time Cap: 9 min
Fx: 75/55, Hanging Leg Raise
P: 115/75
O: 155/105
Partner WOD
“Connections”
6 rounds
10 Sync Thrusters
20 Sync Deadlifts
10 Sync Pushup
10 Sync Box Jumps
Fx: 75/55, 20/18″
P: 95/65, 24/20″
O: 115/75, 24/20″
Home WOD
Same with DBs and Tuck Jump
Fx: 25/15
P: 35/25
O: 50/35
MetCon
6 rounds
40 MedBall Step ups
20 Medball Squat Cleans
40 DU
Time Cap: 28 min
Fx: 14/10, 2:1 Singles
P/O: 20/14
MetCon
AMRAP10
10 Deadlift
20 Wall Ball
rest 2 min
AMRAP10
20 Back Rack Lunges
20 Air Squat Jumpover (bar)
Fx: 135/95 or 35/25 DBs, 95/65 for part 2
P: 185/125 or 50/35 DBs, 115/75, for part 2
O: 225/155 or 50/35 DBs, 135/95 for part 2
MetCon
“Mental Toughness”
AMRAP25
45 Clean and Jerks
200 DU
60 Pullup
60/50 cal row
45 HSPU
Fx: 95/65 or 35/25 DBs, 300 SU, J-Hook Row, Piked Pushup
P: 115/75 or 50/35 DBs
O: 135/95, C2B
Home MetCon
Same as above, with two DBs
Sub 60 Pullups with 60 Deadlifts