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Partner WOD Saturday!

34 Minute AMRAP of

  • 100 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 800 Meter Run
  • 100 Wall Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 800 Meter Run
  • 200 Double Unders (L2: 100 Double Unders, L3: 400 Single Unders)
  • 800 Meter Run

Partition as needed except on double unders. Must be split in half.

Make sure to bring lots of water folks! It’s going to be a hot day tomorrow.

Partner WOD Saturday!

10 Minute AMRAP of

  • 20 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 25 AbMat Sit-ups

Partner 1 performs the above workout while partner 2 does a 200 Meter Farmer’s Carry (RX: 45#/30#, L2: 35#/20#, L3: 25#/10#). When partner 2 returns, switch.

2 Minute Rest then

10 Minute AMRAP of

  • 50 Double Unders (L2: 25 DUs, L3: 100 Singles)
  •  25 AbMat Sit-ups

Partner 1 performs the above workout while partner 2 does a 200 Meter Farmer’s Carry (RX: 45#/30#, L2: 35#/20#, L3: 25#/10#). When partner 2 returns, switch.

Score = total rounds.

Partner WOD Saturday!

4 RFT of

  • 4 Lap Run
  • 20 Burpee Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)

Run is done together. Burpee Box Jump Overs should be split equally

WOD

Squat Clean

3-3-3-3-3

Partner WOD – One person working at a time!

4 RFT of

  • 30 Wall Balls
  • 30 Sit-Ups w/ Medball Press
  • 30 Burpees on Medball
  • 30 OH Lunges w/Medball

Medball weights for workout: Rx: 20#/14#, L2:14#/12#, L3:12#/10#

WOD

15 Minute AMRAP of

  • 10 Push Press (Rx: 115#/75#, L2:95#/65#, L3:75#/50#)
  • 10 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

15min Muscle-up Skill work

15min AMRAP of:

  • 40 DUs (L2: 10 DUs, L3: 120 JRs)
  • 10 Burpee Box jumps (Rx: 30″, L2: 24″, L3: 20″)
  • 250m Row

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Today’s WOD

  • Tuesday, 8/22/17

    WOD 5 RFT of 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#) 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″) 15 Knee-to-Elbows (L2/L3: Knee Raises)
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