Saturday, December 1, 2018

30
Nov

Saturday, December 1, 2018

SATURDAY PARTNER WOD

For Time – (15 Min Cap)

42-30-18 (Trade However)

Front Squats
Box Jumps

400m Run (Together/Twice; between 42/30 and 30/18)

L1: 135/95, 24″/20″
L2: 95/65, 24″/20″
L3: 75/55, BOB, 20″/16″ or 24″/20″ Step-Overs, 300m Run
L4: DB Squats (Open Style), Reg. Burpees, 20″/16″ Step-overs, 200m Run

-3 Min Rest-

10 Min AMRAP – (Trade Full Rounds)

5 Push Press
3 Bar Over Burpees
1 Rope Climb

L1: 185/135, BFB
L2: 115/85, BOB
L3: 75/55, BOB, 3 Kipping Pull-Ups
L4: DB Push Press, Reg. Burpees, 5 Ring Rows

-3 Min Rest-

8 Min AMRAP – (Trade Movements)

20/16 Cal Row
15 American Kettlebell Swings
10 Ring Dips

L1: 70/50, 20/16 Cal. Row, 10 Strict Ring Dips
L2: 50/35, 20/16 Cal.Row, 10 Kipping Dips
L3: 35/25(Russian), 15/12 Cal. Row, 10 Dips off a Box
L4: 25/20 (Russian), 12/9 Cal. Row, 8 Dips off a Box

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