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
Skill 4-count Deficit push ups 4x8 Strict Pull ups 4x8 WOD 6 Rounds of 12 Back loaded Lunges (55/75) 10 Back Squats (55/75) 8 Hanging Twisting Knee ups 6 KB High Pulls (35/
ABVENT 25 Flutter Kicks 50 Bicycles 75 Vertical Scissors 100 Alternate Knees to Elbows Skill 5-rep max push Jerks WOD Buy in: 25 Double Unders Then, 21*18*15*12 9*6 of: Push Presses (65/95) *8 Devil D
WOD 3 Times (Rounds) 6-min AMRAPS 6 Bent Over Rows (65/95) 6 Power Snatches (65/95) 6 Overhead Squats (65/95) 2 min Rest between AMRAPS ABVENT 1 min plank :30 secs rest 1 min 6" hold :30 secs rest 1 m