Saturday Partner WOD!!
Teams of 2: 2 Rounds
Strength/Skill:
5 Bench Press @ 7/10 RPE
4 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9.5/10 RPE
1 Bench Press @ 10/10 RPE
Metcon:
5 Sets
AMRAP 2 minutes-
6 Overhead Squats (185/125)
6 Box Jumps (30/24)
-then-
Max Burpee Pull Ups
-rest 2 minutes b/t sets-
Steve Cook’s House of Pain
Good Luck!
Strength/Skill:
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
2 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
Metcon:
6 Sets
2 Rope climbs (15ft)
20 Thrusters (45/35)
30 Crossover Single Unders (OR 50 Double Unders)
-rest 1 minute between sets-
Strength/Skill:
5 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
1 Barbell Strict Press @ 9.5/10 RPE
1 Barbell Strict Press @ 10/10 RPE
Metcon:
3 Sets:
Ski 500m
-Rest 1 minute-
Row 500 meters
-Rest 2 minutes-
Bike Erg 1000 meters
-Rest 3 minutes b/t sets-
Strength/Skill:
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
Metcon:
AMRAP 15 Minutes
15 Dumbbell Box Step Ups (50/35) (24/20)
30 V Ups
45ft Dumbbell Walking Lunge (50/35)
Saturday Partner WOD!!
Teams of 2:
1500m Row (250s)
3 Rounds Each:
3 Rounds Each
50 x Partner Burpees
Cash-out: 2x
Strength/Skill: Choose 1
20 Barbell Back Rack Walking Lunges @ 7/10 RPE
14 Barbell Back Rack Walking Lunges @ 8/10 RPE
14 Barbell Back Rack Walking Lunges @ 8.5/10 RPE
10 Barbell Back Rack Walking Lunges @ 9/10 RPE
10 Barbell Back Rack Walking Lunges @ 9/10 RPE
OR
4 Wide Grip Bench Press @ 7/10 RPE
4 Wide Grip Bench Press @ 7.5/10 RPE
4 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 9/10 RPE
2 Wide Grip Bench Press @ 9.5/10 RPE
*10 Dumbbell Push Ups after each set.
Metcon: 6 Rounds
Strength/Skill: 3x
Metcon: 25m AMRAP
Strength/Skill:
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 8/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
Metcon:
5 Sets:
AMRAP 3 Minutes:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-rest 1 minute b/t sets-