Saturday Partner WOD!!

Teams of 2:

1500m Row (250s)

3 Rounds Each:

• 10 x DB Thrusters
• 40 x Double Unders

3 Rounds Each

• 12/10 Cal Echo Bike
• 15 x A Squats

50 x Partner Burpees

Cash-out: 2x

• 400m Run
• 25 x Hollow Rocks

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

• 15/12 x Cal Ski
• 10 x DB DL (70/50)
• 5 x Shuttle Runs

Strength/Skill: 3x

• 5 x Strict Pull-ups + 5 x Chin-ups
• 10 x Machine Rows
• 15 x Hollow Rocks
• 10 x DB Curls

Metcon: 25m AMRAP

• 30/20/10 x Cal Row
• 30/20/10 x Cal Bike Erg
• 15 Burpee Box Jumps after each set of 10

Strength/Skill:

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

Metcon:

300ft Sandbag Bear Hug Carry (150/100)
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)

*Sub Farmers Carry (2×70/50) for Rx’d if needed for equipment limitations.

Strength/Skill:

2 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 2 Back Squat @ 8/10 RPE
2 Front Squat + 1 Back Squat @ 8.5/10 RPE
2 Front Squat + 1 Back Squat @ 9/10 RPE
1 Front Squat + 1 Back Squat @ 9.5/10 RPE

Metcon:

5 minutes of:
200 Double Unders
In remainder of time complete max Handstand Walk in feet. (Medball bear crawl)

–rest 2 minutes —

5 minutes of:
200 Double Unders
In remainder of time complete max Handstand Walk in feet. (Farmer Carry)

Saturday Partner WOD!!

Partner Throwdown Friday!
In a 30 minute window:
2000m Row
-then-
30 Rounds of Holleyman
5 Wall Balls (20/14) (10/9ft)
3 Handstand Push Ups
1 Power Clean (225/155)
-then-
800m Partner Run
*Split Row as desired. Alternate rounds of Holleyman with your partner. Run Together!

Strength/Skill: 3x

Complete as a set

• 6 x Push-ups
• 4 x Archer Push-ups (per side)
• 20 x Shoulder taps

Complete as a set

• 20 x Band Face Pulls (1s pause)
• 10 x Fat-bar Curls
• Sled Rope Pull (or 1 x legless rope climb)

Metcon: E6MO6M x 4

• 30/25 Cal Bike Erg
• 400m Run
• 15 x Hollow Rocks

Strength/Skill:

2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE

Metcon:

21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups