PARTNER WOD
3 person teams
A: Air Squats 1,1,1,-2,2,2,-3,3,3,-4,4,4, until 10,10 ,10 (rx ++ use a kb)
B: 400m run - together
C: 5 rounds - split evenly YGIG 1,2,3,1etc
15 hspu (rx+, ++ deficit 45/25)
15 C&J 115/85, (rx+135/95 155/105
15 K2E
15 Deadlift 185/115, (rx+225/155, rx++ 275/185)
15 Burppes
15 kb swings 53/35
15 pull ups
D: 1,500M
Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
8 min emom
alternating
ODD: 1DL + 1 HC + 1 FS + Press (add to wod weight)
EVEN: 1 burpee to pick 1-HSHold/Negative/Strict/Kip
WOD
run 400
then 4 rds,
3-5-7-9
sdhp
hspu
run 300
then 3rds,
5-7-9
hang clean
front squat
run 200
then 2rds,
7-9
thrusters
lateral burrpe bar jump over
RX 95/65
RX+ 115/85
RX++ 135/105
Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill:
Rack:
Back Squat
5x3 - build load to moderate heavy
Station:
3 sets BTN snatch balance (2"4"6",down)
WOD
5 RFT
9 wall ball
7 ball slam
5 T2B
3 snatch 115/85
1 wall walk
RX+ 135/105
RX++ 155/125
Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
8 min emom
Alternate
ODD: 2 Deadlift + 1 Hang PC
EVEN: 3 squat jumps + 1 hs hold/negative
WOD
FOR TIME:
21-15-9
Deadlift (225/155)
Box Jumps (24/20)
12-9-6
PC 135/105
HSPU
RX +
DL 275/185
BLs 30/24
PC 185/125
HSPU deficit 45/25
