Partner Wod
(Teams of 2)
AMRAP 30
10 Rope Climbs
60 Front Rack Reverse Lunges
Rx
Load: 95#/65#
*Start with and every 5 Minutes, 50 Calorie Row (1 Cal=1 Rep)
*Partition reps as needed. 1 athlete works at a time
Every 1:30 (x8)
4 Bench Press
AMRAP 16
400m Run
15 STO
15 Push-ups
Rx
Load: 95#/65#
*Run = Timekeeper (Not included in the score)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Accessory:
4 Sets
:20s KB Front Rack Wall Sit
10 Supinated Barbell Rows
1 Minute Farmer Hold
Every 2 Minutes (x6)
5 Strict Press
10 Russian KBS
10 RFT
20/15 Calorie Row
10 Pull-ups
10 Front Squats
Rx
Load: 155#/105#
Midline: (if time allows)
3 Sets
:30s KB Overhead Hold
:30s Hollow Hold
:30s Superman Hold
EMOM 16
– 7 Burpee Box Jump Overs 24″/20″
– 1 Power Snatch + 1 Hang Squat Snatch
1 Rep = (1 Power Snatch + 1 Hang Squat Snatch)
For Time:
100 Double Unders
20 Devil’s Press
100 Double Unders
20 DB Ground to Overhead
100 Double Unders
20 Dual DB Hang Power Snatch
Rx
DBs: 50#/35#
AMRAP 14
10 Overhead Squats 95#/65#
12 CTB Pull-ups
14 Front Squats
Accessory:
4 Sets
12 DB Arnold Press
12 DB Bent Over Row
12 DB RDL
:20-:30s Hanging L-Sit/Knee Tuck
Partner Wod
(Teams of 2)
AMRAP 30
50 Bench Press 135#/95#
75 Sit-ups
100 Air Squats
*Partition reps as needed. 1 athlete works at a time
EMOM 12
2 Power Cleans + 1 Jerk (any style)
1 Rep = ( 2 Power Cleans + 1 Jerk)
100 Bar Facing Burpees
*Every minute perform 1 Power Clean + 1 Push Jerk @80%
**Note the weight used.
For Time (Running Clock)
Met-Con:
30-20-10
Back Squat 135#/95#
Ring Dips
– REST 3-5 MINUTES –
30-20-10
KBS 70#/53#
Box Jump Overs
Rx 24″/20″
Rx + 30″/24″
– REST 3-5 MINUTES –
100 KB Front Rack/Farmer Lunge Steps 53#/35#
*Hold 1 KB in the front rack and 1 KB in a farmer hold. Switch as needed
