Yearly Archives: 2021

Partner WOD - teams of 2

Start with:
400m DBL KB farmers carry - A1 carries both KBs while A2 tags along - switch back and forth as much as needed

Split evenly
50 kb swing
2 rope climb
40 cal row
2 rope climb
30 pull ups
2 rope climb
20 kb box step-ups
2 rope climb

10 wall walks

20 kb box step-ups
2 rope climb
30 pull ups
2 rope climb
40 cal erg
2 rope climb
50 kb swing
2 rope climb

Finish with :
400m DBL KB farmers carry - A2 tags along - switch back and forth as much as needed

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
DB Bench Press - 3x12-15
Bulgarian Split Squats
3x10 (weight optional)

WOD
12 min amrap
5 hang clean 115/85
10 t2b
15 wb

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
empty bar 1 sn shrug + 5 hang muscle snatch + 3 ohs pause
snatch balance

WOD
6 min amrap
3 Snatch 115/85rx+ 135/105
9 box jumps 24/20 rx+30/24

2 min transition

6 min amrap
3 OHS 115/85 rx+ 135/105
6 HSPU rx+ deficit

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Skill/Stamina
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bikeeach rounds work harder (good, beter, best)

Prep Work
pre-wod warm up 10 min
2rds of 5 muscle clean + 5 jerk
then, 3-4 sets of 1 C&J building to wod weight

PARTNER WOD
teams of 2
YGIG
30 RFT (split)
3 C&J 135/95
3 bar facing burpees

RX+ 155/105
RX++ 185/125