Saturday Partner WOD!!

Partner Chipper: 2 Rounds (Teams of 2)

• 50 x Cal Row
• 10 x Partner Burpees
• 50 x DB Step-ups
• 10 x Partner Burpees
• 50 x Cal Ski
• 10 x Partner Burpees
• 50 x T2B
• 10 x Partner Burpees
• 400m Run

Strength/Skill:

• 1 x Snatch DL + 3 x Hang Power Snatch
• 5×4 @65-75%

Metcon: 4 Rounds (Rest 2m Between)

• 20/16 Cal Standing Bike Erg
• 20 x GHD
• 20 x Hang Power Clean (135/95)

Strength/Skill: 4x

• 6 x Strict Ring Dips (2s Pause at Bottom and Top)
• 10 x Upright Row
• 10 x Curl Bar Curl
• 10 x Lateral Plate Raise

Metcon: Rest 1:1

• 1 x 800m Run
• 2 x 400m Run
• 4 x 200m Run
• 4 x 100m Run

Strength/Skill:

• 3 x Snatch Push Press + 1 x OH Squat
• 4×4 @70%

Metcon: 3 x E10MO10M

• 12/10 Cal Echo Bike
• 12 x Burpee Box Jump-overs (30/24)
• 12/10 Cal Echo Bike
• 9 x Burpee Box Jump-overs (30/24)
• 12/10 Cal Echo Bike
• 6 x Burpee Box Jump-overs (30/24)

Strength/Skill:

• Back Squat: 5×3 @65-85%

Metcon: 10 Rounds

• 10 x DB Bench Press (50/35) or 10 x Push-ups
• 10 x T2B

Saturday Partner WOD!!

Partner A:

• 400m Run

Partner B:

• 1 x Heavy Squat Clean (80%+)
• 10 x T2B
• Max Wall Balls

When you accumulate 300 wallballs as a team move on to 2k Row or Ski (250m Sprints).

Strength/Skill:

• 5×1 Clean and Jerk (technique work)

Metcon: 8 Rounds

• 12/10 Cal Echo Bike
• 6 x Power Cleans (185/125)
• 12/10 Cal Echo Bike

Strength/Skill: Choose

• 5×1 Bench Press
• 3/2/1/1/1 Power Snatch

Metcon: 5 Rounds

• 30/24 Cal Row
• 20 x GHD
• 10 x Burpee-over-rower
• rest 3m