Saturday Partner WOD!!

Teams of 2:

1k Row/Ski (250m Sprints)

3 Rounds Each

• 12 x DB C&J
• 15 x Box Jump-overs

1k Row/Ski (250m Sprints)

3 Rounds Each

• 7 x DL
• 12 x T2B

1k Row/Ski (250m Sprints)

Strength/Skill:

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE

Metcon: 3 Rounds
25 Burpee over the bar
15 Body weight back squats

Strength/Skill:

• 2-4 x Strict HSPU (do negatives if not there yet/deficit till 2-4 reps is a challenge)
• Follow up with 20-30s Ring Dip Support Hold
• 50-100 x Unbroken Double Unders
  

Metcon: Rest 1:1

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

Metcon: 4 Sets
AMRAP 7 Minutes @ consistent moderate effort across
10-15-20-25….
Row (calories)
Ski (calories)
Bike Erg (calories)
-Rest 3:00 between sets-

Strength/Skill:

3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
3 In the Hole Front Squat @ 7.5/10 RPE
3 In the Hole Front Squat @ 8/10 RPE
3 In the Hole Front Squat @ 8/10 RPE

Metcon: 21-15-9
Power Snatches (95/65)
Calorie Echo Bike

“Murph”

• 1 Mile Run
• 100 x Pull-ups
• 200 x Push-ups
• 300 x Air Squats
• 1 Mile Run

20/14lb weight vest

Strength/Skill: 3 Sets
1 Turkish Get Up + 3 Ketttlebell Windmill (3 reps each arm)
20 Dumbbell Weighted Crunches
100ft Heavy Sandbag Carry

Metcon: 24m Zone 2 (pick a machine)

• E4MO4M: 8 x Burpee Box Jumps

Strength/Skill:

5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 9/10 RPE
*20 Single Arm Lat Pull Downs (10 each arm) after each set.

Metcon: 4 Rounds

• 21/18 x Cal Ski/Row
• 15 x GHD (25 Sit-ups)
• 9 x Strict HSPU