PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX/SCALED/LITE
In Teams of 2
For Max Reps:
Partner 1 - Runs 400m
Partner 2 - Max Thrusters, 45/35lbs
Switch with partner
-then-
Partner 1 - Runs 400m
Partner 2 - Max KB Swings, 53/35lbs
-then-
Partner 1 - Runs 400m
Partner 2 - Max Wallballs, 20/14lbs
Switch with partner
-then-
artner 1 - Runs 400m
Partner 2 - Max Box Jumps, 24/20"
Switch with partner
(scale each movement further as needed)
Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)
Cool Down
Half Front Split, 3min./side
OPEN GYM WOD
Warm-up
400m Run
-then-
5 Rounds
30sec. Handstand Hold
30sec. Squat Hold
30sec. Rest
Strength
A. SPEED Back Squat 8×3 @62.5%
B. Clean & Jerk 10×1 @80-92.5%
(full squat clean and split jerk)
MetCon
RX
6 Rounds:
In 2:00 Complete:
15 Burpees to 6″ target
Bike/Row remainder for max calories. Alternate machines each round.
Rest 2 Minutes Between Rounds
SCALED
10 Burpees to 6" target
Cool Down
Half Front Split, 3min./side
Competition Side Work
9 Rounds:
20m Unbroken Sled March (HAF)
Rest 3 Minutes