8/12/17

Saturday-Partner WOD
*Teams of 3
Workout 1

A) 15 Min Time Cap
200m Run
45-30-15
Power Cleans
Front Squats
Shoulder to overhead

*Weights will increase each round

Rx Men-95/135/155 Scaled-75/95/115

Rx Women-55/75/95 Scaled-35/55/75

*athletes change out their own weights while partner runs

*each athlete will run a 200m before the reps can be started (ex: P1 runs 200 first round, P2 second round, P3 third round)

 

B) With remaining time AMRAP Double Unders/Single Unders

*2 scores: Time for Part A, Reps for Part B

*Rest 10 mins

 

Workout 2-N’SYNC

AMRAP 15

50 Partner Wall Balls Rx-(20/14) *Two people working at a time *Will be tossing ball at an angle to their partner off the wall

40 Synchro Situps *Two people working at a time *Must clap hands with partner every rep

30 Synchro Lunges *All 3 partners

20 Synchro T2B/Knee Raises *Two people working at a time *Feet must be down at same time and at the bar or over hips at the same time

10 Synchro Burpee Box Jumps (24/20) *Two people working at a time *Must be on the ground at the same time on the burpee and on top of the box at the same time

 

Categories: WOD

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