PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In Partners AMRAP 6 Minutes:
Partner A: 5 Power Cleans, 135/95lbs
Partner B: 5 Burpees to Target
*partners keep switching back in forth*
-rest 4min.-
AMRAP 6 Minutes:
Partner A: 10 Wallball, 20/14lbs
Partner B: 10 Push-ups
*partners keep switching back in forth*
-rest 4min.-
AMRAP 6 Minutes:
Partner A. Max Calorie Row or Bike
Partner B. Run 100m
*partners keep switching back in forth*
SCALED
-115/95lb power clean
-14/10lb med-ball
OPEN GYM WOD
Warm-up:
AMRAP 4 Minutes
10 Pull Ups
15 Jumping Squats
30 Double Unders
Stretch: Couch Stretch 2:00/side
Strength
Pause Front Squats
4-4-4-4-4
1 full second pause in the bottom
Metcon:
3 Rounds
Run 300m
10 Front Squats 165/115lbs
Sidwork:
For Time:
Row 5k
*More Options:
Shorter distance Row
Run 5k instead of Row