PARTNER WOD
27 min AMRAP (or 3 complete)
Beautiful day, let’s enjoy!!!
Partner 1: Prisoners carry (65/95)
Partner 2: Tire flips till #1 returns
Switch
Then,
PARTNER 1: Runs 1 Lap
Partner 2 : Back Squats (65/95)
Take Turns till 80 back Squats
THIS IS IT: a NASTY LEG DAY!! Drain the tank!!! Tire flips do not need to be heavy, the amount of squats will b substantial. Capacity/endurance test. Workloadwill vary and may b adjusted.
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus