Partner WOD: Max Thrusters & Row, pull ups
Metcon:
with a partner:
0:00-8:00: 1RM thruster from a rack
8:00-9:59: Rest
10:00-35:00, AMRAP of:
2018 m row
100 thrusters (95,65)
100 pull ups
Partner WOD: Max Thrusters & Row, pull ups Read More »
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Metcon:
with a partner:
0:00-8:00: 1RM thruster from a rack
8:00-9:59: Rest
10:00-35:00, AMRAP of:
2018 m row
100 thrusters (95,65)
100 pull ups
Partner WOD: Max Thrusters & Row, pull ups Read More »
With a running clock with a partner with one athlete completing a full round at a time:
0:00-10:00 Max Rounds of:
10 Hang Power Cleans (135, 95)
10 T2B
20 Walking Lunges (BW)
12:00-22:00
Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)
24:00-34:00 Max Rounds of:
10 Box Jump w. step down (24, 20)
10 S2OH (135, 95)
20 Abmat Sit-ups
*Score = total rounds
Partner WOD: hang power cleans, toes to bar, lunges, farmer carry Read More »
Metcon:
Partner WOD:
30:00 EMOM:
5 thrusters (115,75)
5 burpees
**while other partner hangs from Pull Up bar
***Partners alternate every Minute
Partner WOD Thrusters & burpees Read More »
Partner WOD:
For Time:
150 Wallballs (20,14)
150 burpees
**One person works while other partner holds Kettlebells (32,24)
Partner WOD: wallballs, burpees Read More »
In a 30 Minute Window in Teams of 3:
4k Row
Remaining time AMRAP:
30 Wallballs (20, 14)
30 Power Snatch (95, 65)
30 T2B
Team WOD: Row, Wallballs, Power Snatch, Toes to Bar Read More »
Metcon:
Teams of 2, with a running clock:
0-15:00:
10 Hang Power Cleans + Shoulder to Overhead (135,95)
20 Push Ups
30 Toes to Bar
40 Air Squats
50 Calorie Row
Rest 2:00
17:00 – 32:00:
5 Hang Power Cleans + Shoulder to Overhead (135,95)
10 Push Ups
15 Toes to Bar
20 Air Squats
25 Calorie Row
Metcon:
3 Rounds for Time, with a Partner:
Row 1 K
50 Hang Power Snatch (75,55)
30 Pull Ups
30:00 Time Cap
Row, Hang Power Snatch, Pull Ups Read More »
In teams of 3:
AMRAP 24:
Run 600 Meters
*Each athlete runs 200m
30 Box Jumps w. step down (24, 20)
*Each athlete completes 10 reps
30 Power Snatch (75, 55)
*Each athlete completes 10 reps
30 Overhead Squats (75, 55)
*Each athlete completes 10 reps
Run, Box Jumps, Power Snatch, Overhead Squats Read More »
For time, with a partner:
3 rounds of:
20 Burpee Box Jumps 24/20″
30 Pull-ups
THEN
1 mile Farmer Carry 70/53#
*Athletes can break up reps however they choose
With a partner, for time:
Farmers Walk 125 meters with 2 plates 45/25#
75 Deadlifts 115/75#
75 Wall Balls 20/14#
75 Med Ball Sit-ups 20/14#
200 Double-unders
75 Med Ball Sit-ups 20/14#
75 Wall Balls 20/14#
75 Deadlifts 115/75#
Farmers Walk 125 meters with 2 plates 45/25#
*While your partner is doing Deadlifts, you will hang from the pull-up bar
*While your partner is doing Wall Balls, you will be in the bottom squat position
*While your partner is doing Med Ball Sit-ups, you will be holding a forearm plank
*While your partner is doing Double-unders, you will hold the medicine ball overhead