top of page
Search

Sunday December 5, 2021

Partner wod- Switch every minute


Minute 1

Partner A works (partner B rests)

5 power cleans (75/115)

Then cardio machine till 1 minute mark

Minute 2

Partner B works (partner A rests)

5 cleans (75/115)

Then cardio machine (same machine as other partner) till 2 minute mark

Keep going like this until you get to the required amount of calories on the cardio machine


Required cals to finish wod:

If you bike (100 cals for females/150 cals for males)

If you row (150/200 cals)


30 minute time cap


Recent Posts

See All

Wednesday, June 23,

Skill 40 Jack Knives 4x6 1-Arm Rows (heavy) WOD 2X8 min EMOM W/ 2 min rest between EMOM #1 5 Thrusters (55/75) 5 Burpees 2 min rest EMOM #2 5 DB Snatches (35/50) 5 Toes to Bar

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric

Monday June 17, 2024

Skill 40 GHD’s/TTB OR 60 Jack knives 5-rep Max OH Squat WOD “The Chief” Max rounds in 3 minutes of: 3 power cleans(95/135) 6 push-ups 9 air squats *Rest 1 min. Repeat for a total of 5 cycles.

Comments


bottom of page