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Partner WOD Saturday!

20 Minute AMRAP of

*Partner A does a 100 Meter Farmer’s Carry with 1 DB (30#/20#)
(50 meters right hand,  50 meters left hand 100 M total)
*Partner A hands off DB to Partner B
(the DB must not touch the ground; if the DB touches the ground both partners must  perform 5 burpees)
*Partner B must perform 1 round of
  • 5 One Arm DB Overhead Squats on Right Arm (30#/20#)
  • 5 One Arm DB Overhead Squats on Left Arm
  • 10 Alt DB Snatch (Snatches may touch ground here, but if longer then 3 seconds you must both do 5 burpees )
  • 15 Sit-ups with DB on chest
While 1 partner is moving, the other partner must be resting.  You can break it up any way you choose!

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.

WOD

Front Squat

2-2-2-1-1-1

10 Minute AMRAP

  • 5 DB Strict Press (30#/15#)
  • 10 Bent Over Rows
  • 100 Meter Farmers Carry

WOD

For Time

80 Double Unders (L2: 40 DUs, L3: 240 Singles)

9-15-21 of

  • Slam Balls
  • Hollow Rocks
  • Strict Pull-ups

80 Double Unders (L2: 40 DUs, L3: 240 Singles)

Then 1 Lap Farmer’s Carry in Courtyard w/ KB or DB

KB weights: RX: 55/35, L2: 35/25, L3: 25/15
DB weights: RX: 45/25, L3: 35/15, L3: 25/10

WOD

Hang Squat Clean
3-3-2-2-1-1-1

2 rounds of:

  • Farmers Carry -2 loops around the courtyard (Rx: 45#/35#, L2: 35#/25#, L3: 30#/20#)
  • 50 Jumping Squats
  • 50 Abmat Sit-ups

WOD

“Matt’s Chipper”

400 meter run
25 Burpees
25 DB Thrusters

200 meter DB OH Walks
20 Burpees
20 DB Thrusters

200 meter DB Farmer Carry
15 Burpees
15 DB Thrusters

400 meter run

For Time
RX: (45#/25#), L2(35#/15#), L3(25#/10#)


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Today’s WOD

  • Wednesday, 6/28/17

    WOD Push Press 1-1-1-1-1-1 then 1+ at 60% of last set of 1 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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