Saturday Partner WOD!!

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

• Row Cals
• Burpee Box Jumps
• Bike Cals
• KB Swings

Strength/Skill: 10m to 1RM

• 1 x Push Jerk + 1 x Jerk

Metcon: 30m Cap

• 10 x Wallwalks
• 20 x DB/KB Front Squats (2×70/50)
• 30/24 x Cal Row
• 100m KB Carry
• 30/24 x Cal Row
• 20 x DB/KB Front Squats (2×70/50)
• 10 x Wallwalks

Strength/Skill: 3x

• 6 x weighted pull-ups
• 15 x Ring Dips
• 20 x V-ups (good ones)

Metcon: 50/40/30/20/10

• Bike Erg Cal
• Ski cal
• 20 x Hollow Rocks after each round

Strength/Skill: 4 Sets

• 5 x Seated OH DB Press
• 7 x Incline DB Bench
• Max Flat DB Bench

Metcon: 3 Rounds: 12/9/6 (9/7/5)

• Ski Cals
• Echo Bike Cals
• 50 x Dubs after each set
• 3m Rest btw rounds

Strength/Skill:

• 2/4/6/4/2 x Back Squat
• 5 x Seated Box Jumps btw sets

Metcon: 10 Rounds

• 4 x Burpees
• 6 x Kb Swings
• 8 x Wallballs

Saturday Partner WOD!!

Teams of 2:

4 Rounds (Each)

• 8 x Hang Power Clean
• 10 x T2B

4 Rounds (Each)

• 15/10 Cal Bike Erg
• 10y OH Walking DB Lunge
• 8 x Burpee Over DB
• 10y OH Walking DB Lunge

120 x Wallballs (reps only count while partner is holding handstand)

Strength/Skill: 3x

• 5 x Strict HSPU (3s negative)
• 25 x V-ups
• 12 x Bicep Curl
• 12 x Tricep ext.

Metcon: 4 Rounds

• 500m Row
• 10 x Strict C2B
• 500m Ski
• 4 x Wall Walks

Strength/Skill:

• 4×10 DL @6-7 RPE

Metcon: 12m Ladder: 1/3/5/7/9/11…

• Power Clean (115/80)
• Front Squat
• Bar-over Burpee