PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of two, with only one person working at a time
AMRAP 20 Minutes:
60/40 Calorie Bike or Row
30 KB Swings, 70/53lbs
15 Burpee Bar Muscle-ups
SCALED
In teams of two, with only one person working at a time
AMRAP 20 Minutes:
60/40 Calorie Bike or Row
30 KB Swings, 53/35lbs
15 Burpee CTB Pull-ups
LITE
In teams of two, with only one person working at a time
AMRAP 20 Minutes:
40 Calorie Bike or Row
30 KB Swings
20 Ring Rows
10 Burpees
OPEN GYM WOD
Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)
Strength
4 Rounds:
1 Squat Snatch + Max Rep Hang Squat Snatch @80% of Squat Snatch
Rest 3-4min.
MetCon
RX
AMRAP 10 Minutes:
10 Power Snatch, 75/55lbs
10 Toes to Bar
30 Double-unders
(RX+ 95/65lb snatch)
SCALED
AMRAP 10 Minutes:
10 Clean & Jerk, 75/55lbs
10 Knees to Elbows
60 Single-unders
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
A.
Touch & Go Deadlift
1×6 @67.5%
1×5 @77.5%
1×4 @87.5%
1×1 @97.5%
B.
For Time:
2000/1500m Row
*5 Lateral Burpees over the Rower On the Minute.