PARTNER WOD
“Hidden Valley”
TEAMS OF 3
AMRAP 25:
Buy-In: 800 Meter Team Med-Ball Run
Directly Into..
Max Unbroken Set of Wallballs (each)
After Each Set:
10 Toes to Bar
200 Meter Med-Ball Run
* Switch When Partner Breaks
* Each Partner Has Own Med-Ball
* Score Is Total Wallballs
FX: 14/10
RX: 20/14
EMOM25
Min 1: Wall Walks
Min 2: Box Jumps
Min 3: DBall over Shoulder
Min 4: Cal Bike
Min 5: Rest
Fx: 20/18, 50/30
Rx: 24/20, 70/50
Rx+: 24/20, 100/70
Score= Total Reps
Strict Press
Build to a Heavy Set of 3, > 80% 1RM
*Score = Heaviest Load
2K ROW
For Time:
2,000 Meter Row
Time Cap: 12 Minutes
*Score = Time it takes to complete the workout
ON REPEAT
On the 2:30 x 10 Rounds:
10 Hang Power Cleans
30 DU
__ Shuttle Runs
*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
** Hang Power Cleans should be UB
*** 1 Shuttle Run = 20 meters (10 meter down and back)
FX:95/65, 50 SU, 6
RX:115/85, 6
RX+:135/95, 7
PART 1: Front Squat
Build to a Heavy Set of 8 Front Squats, about 60% of 1RM
*Score = Heaviest Load
PART 2: “Kaleidoscope”
For Time [12 Minute Cap]:
40 Front Squats
30 Front Squats
20 Front Squats
10 Front Squats
On the Minute [Starting at 0:00]:
5 Lateral Barbell Burpees
*Score = Time it takes to complete the workout
**Choose weight that you can perform at least 10 Front Squats each interval
FX: 45/35; 75/55; 95/65; 115/85
RX: 75/55; 95/65; 115/85; 135/95
RX+:95/65; 115/85; 135/95; 155/105
“Jolly Roger”
10 Rounds For Time:
3 Power Snatches (115/85)
200/150 Meter Row
1 Rope Climb (15’)
Time cap: 25 Minute
*Score = Time it takes to complete the workout
FX: 95/75
RX: 115/85
RX+: 135/95
“Lumberjack 20”
20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees Hi Five w/ Partner
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
20 Squat Cleans
Run 400m
Time Cap: 45 Min
Every Movement in Sync, Run Together
FX: 185/135; 35/26; 95/65; Ring Rows; 20/18; 75/55
RX: 225/155; 53/35; 115/75; Pull-ups; 24/20, 95/65
RX+: 275/ 185; 70/53; 135/95; C2B; 24/20; 115/75
Deadlift
Build to a Heavy Single
*Score = Heaviest Load
“Meathead Mile”
For Time [25 Minute Cap]:
1 Mile Double Dumbbell Farmers Carry
Every Break: 5 Push Jerks
*Score = Time it takes to complete the workout
FX:35/25
RX:50/35
For Time:
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats
Rest 2 Minutes
50 Toes to Bar
400 Meter Run
30 Burpees Over the Bar
20 Front Squats
Rest 2 Minutes
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats
Time Cap: 30 Minute Cap
*Score = Time it takes to complete the workout, including rest
FX:95/65
RX:115/75
RX+: 135/95
Strict Press
Build to a Heavy Set of 5
*Score = Heaviest Load
“Razor’s Edge”
5 Rounds For Time
9 Clean & Jerks
30 DU
9 Pull-ups
30 DU
Time Cap: 18 Minutes
FX:75/55; Ring Rows
RX:95/65
RX+:115/75, C2B