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Partner WOD Saturday!

For time.

  • 400 Meter Run w/ Medball (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 50 Medball Thrusters (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 400 Meter Run w/ Medball
  • 100 Hand Release Push Ups (L2: Box Push-ups)
  • 400 Meter Run w/ Medball
  • 200 Double Unders (L2: 150 DUs, L3: 400 singles)

Run is done together. All other work should be split equally

WOD

For Time:

20-15-10-5-10-15-20 of

  • Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

Strict Press
5×5 @ 70% of 1RM

16 Minute Alternating EMOM of

  • Odd Minute: 8 Hang Power Cleans (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • Even Minute: 6 Bar Facing Burpees

WOD

Clean Pulls

4×5 @ 110% of 1RM

4 RFT of

  • 6 Turkish Get-Ups (3 each side. RX: 45#/25#, L2: 30#/15# L3: 20#/10#)
  • 12 Sit-ups
  • 24 Air Squats

WOD

Find your one rep max weight for:

  • Push Press
  • Push Jerk

3 Rounds of 500m Row

Score: Combined row time.

WOD

Snatch Balance
5×3 @ 60% of 1RM
5 RFT of
  • 10 Power Snatch (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)
  • 10 OH Lunges (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)

1 2 3 4 315
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Today’s WOD

  • Saturday, 9/23/17

    Partner WOD Saturday! For time. 400 Meter Run w/ Medball (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#) 50 Medball Thrusters (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#) 400 Meter Run w/ Medball 100 Hand Release Push Ups (L2: Box Push-ups) 400 Meter Run w/ Medball 200 Double Unders (L2: 150 DUs, L3: 400 singles) Run is done together. […]
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