PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of 5, with only one teammate allowed per station
AMRAP 30 Minutes:
Station 1 – 300/250m Row
Station 2 – 30/20 HR Push-ups
Station 3 – 30 KB Swings, 53/35lbs
Station 4 – 25/15 Calorie Bike
Station 5 – Rest
(RX+ 70/53lb KBS)
SCALED/LITE
In teams of 5, with only one teammate allowed per station
AMRAP 30 Minutes:
Station 1 – 250/200m Row
Station 2 – 20/15 HR Push-ups
Station 3 – 30 KB Swings, 44/26lbs or less
Station 4 – 15/10 Calorie Bike
Station 5 – Rest
OPEN GYM WOD
Warm-up
2 Rounds:
30 Walking Lunges
20 Push Press, 75/55lbs
20 Calorie Row
Strength
AMRAP 4 Minutes:
Max Back Squat Reps @75%
(rack/unrack the bar anytime)
MetCon
RX
AMRAP 20 Minutes:
10 Toes to Bar
10 Box Jumps, 24/20″
10 Shoulder to Overhead, 95/65lbs
(RX+ 115/75lb STO)
SCALED
AMRAP 20 Minutes:
10 Knees to Elbows
10 Box Jumps, 20/16″
10 Shoulder to Overhead, 75/55lbs
Competition Side Work
AMRAP 7 Minutes:
Max Rep Handstand Push-ups
(RX+ strict HSPU's)