Saturday Partner WOD!!

Teams of 2:

• 150 x Cal Echo Bike
• 400m Run
• 150 x Cal Row
• 400m Run
• 150 x Box Jumps
• 400m Run
• 150 x Sit-ups
• 400m Run
• 150 x Goblet Squats

Strength/Skill:

3 Deadlift @ 7.5/10 RPE
3 Deadlift @ 8/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE

Metcon:

4 Sets
AMRAP 4 Minutes
500m Row
10 Burpee Pull Ups
Max Cleans (225/155)
-rest 1 minute b/t sets-

Metcon: Running

• 1 x 800m
• 2 x 400m
• 4 x 200m
• 4 x 100m
• Rest 3m
• 1 Mile @ zone 2

Strength/Skill:

10 Barbell Strict Press @ 6/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 9/10 RPE

Metcon:

8 sets (1 set every 3 minutes)
200m Run
10 Hang Dumbbell Snatch (50/35)
40 Double Unders

Strength/Skill:

3 Back Squat @ 7/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE

Metcon:

4 sets
9 Thrusters (135/95)
3 Rope Climbs
21/18 Calorie Echo Bike
-Rest 3 minutes between sets-

Teams of 2:

3 Rounds Each

• 10 x DB Snatch
• 12 x Box Jump-overs

1k Ski/Row

3 Rounds Each

• 10/8 Cal Bike
• 20 x Air Squats

1k Row/Ski

3 Rounds Each

• 10 x T2B
• 12 x Wallballs

Strength/Skill: 3x

• 4 x Wallwalks + 4 x Wall-facing HSPU
• 5 x Ring Dips (last set to failure)
• 6 x Strict Chin-ups (last set to failure)
• 60y Suitcase Farmer Carry (each side)

Metcon: 32m E2MO2M (90s work/30 rest)

• Cal Row
• Cal Bike
• Cal Ski
• Crossovers

Strength/Skill:

2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE

Metcon: For Time (15m Cap)

50 Wall Balls (20/14) (10’/9′)
30 GHD Sit Ups
50/40 Calorie Row
30 GHD Sit Ups
50 Wall Balls (20/14) (10’/9′)