2 person teams
8 min amrap
A1 5 pull-up + 10 Wb
A2 max cal ski
A3 high plank hold
3 min transition
8 min amrap
A1 10 KB swings + 10 Goblet squats
A2 max cal bike
A3 weighted OH hold (45/25)
3 min transition
8 min amrap
A1 Bear Complex 95/65
A2 max cal row
A3 wall sit
The cardio must start before any athlete can start.
Strength / Skill
Front Squat
10-5-3-1-1-1-3-5-10
WOD
500/400 Calorie Row
30 Push-ups
400/300 Ski
30 wall balls
15/12 Bike
30 Box Jumps
Repeat round split everything in half
Strength / Skill
Bench
10,5,3,1,1,1,3,5,10
PARTNER WOD
5rds each
A1 10 OH weighted tricep extensions 45/25
A2 10 OH Plate hold
4rds each
A1 10 cal alt ski/row
A2 plank
3rds each
A1 10 KB swing 53/35
A2 hanging on rig
2rds Each
A1 10 DB S2oh 50/35
A2 wall sit
1 Rd each
A1 10 DB Snatches
A2 hshold
Warmup
Coach-led
PVC
10x pass through
3x ovs pause
3x snatch balance - fast
Skill Work
From Rig
OHS 3x3 build moderately heavy
Snatch Balance 3x3 light and fast
Prep Work
In STation:
Wod prep - 1 snatch + 1 ohs + 1 burpee
WOD
10 Rds - 10 min cap
1 snatch 115/85
2 OHS
3 lateral burpee bar jump over
2 min transition
15 Clean and Jerk 135/105
RX+ add 20lb
