PARTNER WOD
ygig - a1 work while a2 holds sand bag 50/25
you can split in up however you would as long as you complete all reps and split evenly
run 1600 meters - together
100 press 95/65, 115/75
100 wall balls
100 kb russian
10 rope climb
10 wall walk
100 cal row
Coach Led WOD PREPWOD
WOD:
5 rds
5 DL 225/155
5 hspu
1 rope climb
4 min transition
4rds
4 sq snatch
8 t2B
1 wall walk
Strength / Skill
Back squat - 5x3 increase load to AHAP
Prep Work
coach instruction for wod prep
WOD
12 min amrap
3 strict pull-ups
6 push-ups on dumbbells
9 dumbbell squats
rx 40/25
rx+50/35
PARTNER WOD
[3] 8 min amrap with 3min transition
8 min amrap
A1 run 200 *
A2 pick 1 movement for amrap:
max DB Thrusters
max DB Manmakers
max Alt Dumbell Snatches
- 3 min Transition -
8 min amrap
A1 Row 250/200 *
A2 pick 1 movement for amrap
max KB Swings
max Wall Ball
max Ball Slam
- 3 min transition -
8 min amrap
pick 1 movement for amrap
A1 Bike 12/10 *
A2 pick 1 movement for amrap
max Box Jumps
max Pull Up + T2B
max Burpee Jump
