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Partner WOD Saturday!

20 Minute AMRAP of
Partner A does
  • 10 Hand Release Push-ups
  • 10 Straight Leg Sit-ups
  • 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)
While Partner B runs 400 meters.
Switch when partner B returns from run.

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!

WOD

18 Minute AMRAP of
  • 5 Squat Snatches (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)135/95
  • 20 Sit-ups
  • 200 Meter Run

WOD

“Double Annie”

50-40-30-20-10-10-20-30-40-50 of

  • Double Unders (L2: 25, 20, 15, 10, 5 DUs, L3: 150, 120, 90, 60, 30 Singles)
  • Sit-ups

WOD

For time:

  • 50 Push-ups
  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Hanging Leg Raises
  • 50 Air Squats
  • 50 Sit-ups
  • 50 Jumping Jacks
  • 50 Mountain Climbers
  • 50 Calorie Row

WOD

GHD Sit-up Conga Line (after warm-up)

  • For 10 Minutes, each person does 10 reps each.

3 RFT of

  • 15 Front Squats (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#)
  • 25 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Sit-ups

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Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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