Partner WOD
“Up up and away”
(shared reps)
50 Wall Walks
100 Pullups
150 Front Rack Lunges
200 Alternating DB Snatch
250 Air Squats
300 Pushups
Time Cap: 25 min
Fx: J-hook row, 95/65, 35/25
P: 135/95, 50/35
O: 135/95, 50/35
Stimulus: Burner
MetCon
21-15-9
Hang Squat Cleans
Burpee Box Jumpovers
===
rest 2 min
Until 24:00
Find 1RM Cluster
Fx: 95/65, 20/18
P: 115/75, 24/20
O: 135/95, 24/20
Stimulus: Burner
MetCon
AMRAP25
5-10-15-20-….
Wall Ball
TTB
Deadlifts
Fx: 14/10, Hanging Leg Raise, 95/65
P: 20/14, 135/95
O: 20/14, 155/105
Stimulus: Grunt/Capacity
MetCon
45 Clean
45 Jerks
45/35 Cal Bike
1 mile run
Time Cap: 24 min
Fx: 95/65
P: 135/95
O: 135/95
Stimulus: Grunt/Capacity
MetCon
10 rounds
200 meter run
8 Dball over the shoulder
1 Rope Climb
15 Wall Balls
8 rounds
25-minute cap
Time Cap: 23 min
Fx: 50/30, 2:1 RC Scale, 14/10
P: 70/50, 20/14
O: 100/70, Legless
Stimulus: Grunt/Figure Skater
Partner WOD
AMRAP24
3 rounds
15 Sync Box Jumps
15 Sync Situps
15 Sync Deadlifts
====
3 rounds
10 Sync Box Jumpovers
15 Sync Pushups
10 Sync Clean and Jerks
Fx: 20/18, 135/95
P: 24/20, 155/105
O: 24/20, 185/125
Stimulus: Grunt
MetCon
4 rounds
12 Thrusters
12 Pistols
12 HSPU
Time Cap: 14 min
Fx: 75/55, 2:1 Pistol Scale, Piked Pushup
P: 95/65
O: 95/65, Strict
Stimulus: Capacity/Figure Skater
MetCon 2
“Black out”
40 Bar Facing Burpees
Time Cap: 3 min
MetCon
Every 5 minutes for 25 minutes
100 DU
15 Power Snatch
20 Back Rack Lunges
Until 4:00 Max Wall Walks
Fx: 75/55, 150 Singles
P: 95/65
O: 95/65
Stimulus: Capacity/Grunt
Strength
Every 2 minutes for 10 minutes
3 Unbroken Squat Cleans
MetCon
50 Wall Balls
40 Burpees
30 Power Cleans
40 Burpees
50 Wall Balls
Time Cap: 16 min
Fx: 14/10,135/95
P: 20/14, 155/105
O: 20/14, 155/105
Stimulus: Grunt/Capacity
MetCon
1 mile run
75 TTB
75 Cal Bike
50 TTB
50 Cal Bike
*Option to do cal row instead 1:1
Time Cap: 30 min
Fx: Hanging Leg Raise
P: As Written
O: As Written
Stimulus: Capacity