Partner WOD
Each Partner must complete
10 Rounds
8 Burpee
10 RKS 28/20
12 Straight-leg Sit-up
Partners will switch after they complete a round. 20 Rounds per team.
Partner B will Hold plank while other Partner A works
Strength:
Strict Press
5×5 70-75%
15 min EMOM
1: 12 Push Press 95/65
2: 50 Dubs
3: 15/12 cal Erg
Strength:
3 Sets
10 Lateral DB Lunges
10 DB Jump Squats
15 Single DB Crusher Curl
Workout:
12 Minute Amrap
40 Jumping Lunges
40 Push Ups
40 Sit ups
40 DB Push Press
Recovery:
4 sets
15 Banded Squat w/ 2 sec dec.
15 Banded Push press w/ 2 sec dec.
8/8 Single leg Glute Bridge
Rest 1:00
20 min Amrap
500m Row/Run/40-30 cal Bike
50 Box Step-over
50 Up/Down
100 Russian Twist (1=1)
50 Alt. SA DB Hang Power Clean+Jerk 40/25
Weightlifting:
Snatch Complex
Snatch Deadlift+ 2 Hang power Snatch
7×1 Building
24-21-18-15-12-9-6-3
Deadlift 135/95
V-up
Hand Release Push-up
Strength:
4 Sets
10 Goodmorning
10 Upright row
7/7 Back Rack Lunge
Rest 1 min
4 Rounds
2:00 on/1:00 off
70 Dubs/140 Singles
Max Airsquat
Score is number of Airsquats
Strength:
3 Sets
10 Hang DB Clean (Heavy)
8/8 Single Leg Romanian Deadlift
50 SA DB Hang Snatch
50 Hand Release Push Ups
50 Alt DB Hang Power Clean & Jerks
-3min rest-
40 Alt DB Hang Power Clean & Jerks
40 Hand Release Push Ups
40 SA DB Hang Snatch
-3min rest-
30 Hand Release Push Ups
30 Alt DB Hang Power Clean & Jerks
30 SA DB Hang Snatch
Weightlifting:
Jerk Complex
2 Push Press + 2 Split Jerk
15 min to Build to heavy
30-20-10
Cal Erg
Push Press 95/65
Straight-leg Sit-up
Strength:
3 sets
7/7 Seated SA Arnold Press
7/7 SA Row
16 Pike Toe Taps
10 min Amrap
10 Straight-leg Sit-up
10 Jump Squat
10 Push-up
Weightlifting:
Push Jerk
Build to a heavy Double in 15min
5 min Amrap
5 Pull-up
10 Airsquat
Rest 2:00
5 min Amrap
10 Hang Power Clean 115/85
5 Push Jerk
Core:
4 sets
16 Alt. V-ups
:45 Plank w/ Plate
60 Scissor Kicks (1=)
Rest 1:00
20 Min Amrap
800m Run
50 Hollow Rock
50 Goblet Squat 24/16
50 Cal Erg
50 Push-up