Saturday Partner WOD!!

A: 1k Row (250m Sprints)

B: 3 Rounds (Each)

• 10/8 Cal Bike
• 14 x Wallballs

C: 1k Ski (250m Sprints)

D: 3 Rounds

• 10 x DB Hang C&J
• 12 x Box Jump-overs

E: 800m Run (200m Sprints)

Strength/Skill:

• 3/2/1/1/1 x BtN Split Jerk (9/10 RPE)

Metcon: 10/20/30 (15m Cap)

• T2B
• Hang Power Clean (135/95)
• Bar-Facing-Burpee

Strength/Skill: 4x

• 30s OH DB Hold
• 20 x Band Pull-aparts
• 10 x Plate Y/T/W on bench
• Max Strict Weighted Chin-ups (5 x controlled Negatives if cant to chin-ups)

Metcon: 4 Rounds

• 500/450m Row/Ski
• Sled Push
• 500/450m Row/Ski
• Rest as needed

Strength/Skill:

• 5/4/3/2/1 x Bench Press

Metcon:

• 3m AMRAP
  • 6 x WallWalks
  • 18 x GHD
  • Rest 2m
• 3m AMRAP
  • 54 x Double Unders
  • 6 x WallWalks
  • Rest 2m
• 3m AMRAP
  • 18 x GHD
  • 54 x Double Unders
  • Rest 2m
• 6m AMRAP
  • 6 x WallWalks
  • 18 x GHD
  • 54 x Double Unders

Strength/Skill:

• 10×3 Front Squats (80%)

Metcon: 13m Cap

• 250m Row
• 25 x Power Snatch (75/55)
• 250m Row
• 25 x Power Snatch (75/55)
• 250m Row
• 25 x Power Snatch (75/55)
• 250m Row

Saturday Partner WOD!!

Teams of 2: 25m

• A: 400m Run
• B: As many rounds as possible
  • 7 x DL
  • 10 x T2B
  • 14 x Box Jump-overs

Strength/Skill: 3x

• Accumulate 60s Handstand hold
• 20 x Kaiser Wood Choppers (10 per side)
• 15 x Back Ext. w/plate
• 10 x Hip Bridge (1s Pause at top)

Metcon: 25m Zone 2 Steady State

• Row or Ski at <22SPM

Strength/Skill:

• Clean Pull + Clean + Push Jerk+ Jerk
• 3 x 2+1+1+1 @6-7/10 RPE
• 2 x 1+1+1+1 @7.5/10RPE

Metcon:

• 1400m Run
• 4 x Rope Climbs
• 21 x DB STOH (2×50/35)
• 1200m Run
• 3 x Rope Climbs
• 15 x DB STOH (2×50/35)
• 800m Run
• 2 x Rope Climbs
• 9 x DB STOH (2×50/35)