Saturday Partner WOD!

Teams of 2:

2 x 250m Row Each

3 Rounds Each

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

50 x Partner Burpees

3 Rounds Each

• 10/8 Cal Bike
• 12 x A-squats

2 x 250m Row Each

Strength/Skill:

1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat

Metcon:

For time:
1-2-3-4-5-6-7-8
Squat Cleans (225/145)
Wall Walks

Cook’s Kitchen

Strength/Skill:

5 Sets

• 5 x Reverse Grip Bench Press
• 7 x Chin-ups

Metcon:

4 sets:
10 Sandbag Cleans (150/100) (OR Barbell Power Clean (185/125))
20 GHD Sit Ups
30/24 Calorie Ski
-rest 1:1 b/t sets-

-straight into-

4 sets:
10 Double Dumbbell Deadlifts (2×100/70)
20 Toes to Bar
30/24 Calorie Row
-rest 1:1 b/t sets-

Strength/Skill:

1 Front Squat @ 65-75% 1 RM Front Squat
1 Front Squat @ 75-85% 1 RM Front Squat
1 Front Squat @ 85-90% 1 RM Front Squat
1 Front Squat @ 90-95+% 1 RM Front Squat

Metcon:

8 Sets:
10 Hang Dumbbell Snatch (70/50)
10 Bar Facing Burpee
15/12 Cal Row
-Rest 45sec b/t sets-
-Rest 3min between sets 4 & 5-

or

Give the last open WOD another shot!

Saturday Partner WOD!!

Teams of 2: 3 Rounds (1m on/1m off alternating w/partner)

• M1: Ski Cals
• M2: Box Jump-overs
• M3: Bike Cals
• M4: DB Snatch

Cook’s Kitchen

Strength/Skill:

1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 70% 1RM Clean and Jerk
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 75% 1RM Clean and Jerk
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 80% 1RM Clean and Jerk

*Pause Clean + Pause Split Jerk: Pause in receive for 2 seconds.

Metcon:

3 sets:
12/10 Calorie Ski (OR Row)
8 Dumbbell Front Squats (2×50/35)
12/10 Calorie Ski (OR Row)
6 Dumbbell Push Press (2×50/35)
12/10 Calorie Ski (OR Row)
4 Dumbbell Thrusters (2×50/35)
12/10 Calorie Ski (OR Row)
2 Dumbbell Squat Clean Thrusters (2×50/35)
-rest until minute 8 before starting the next set-