Saturday, December 29, 2018

28
Dec

Saturday, December 29, 2018

PARTNER WOD

10 Min Time Limit – 10 Rounds
“The Chief”
3 Power Cleans + 6 Push-Ups + 9 Air-Squats
(Trade Full Rounds, 5 Rds/Person)

-Then-

AMRAP (Trading Movements)
5 Bar Over Burpees
7 Toes 2 Bar
9 Wallballs

L1: 185/135, T2B, 30/20
L2: 135/95, T2B, 20/14
L3: 95/65, K2E, 14/10
L4: DB Cleans, 20 Ab-mat Sit-ups, 10/6

-4 Min REST-

For Time – 12 Min Cap (Weight goes up each new Mvmt.)

400m Run (200m Intervals)
50 Overhead Squats
400m Run (200m Intervals)
50 Front Rack Lunges
400m Run (200m Intervals)
50 Front Squats

L1: 115/85, 135/95, 155/105
L2: 75/55, 95/65, 115/85
L3: 65/45, 75/55, 95/65
L4: Russian KBS instead of OHS, DB Farmer’s Style Lunges, DB Squats (Open Style), 200m (100m Intervals)

-4 Min REST-

For Time – 8 Min Cap

100 Cal Row/Bike

**Every time you switch: 50 Double-Unders (Person coming off the rower does DUs)**
**Once DUs are completed, Person 2 can start row again**

L1: 75 DUs
L2: 50 DUs
L3: 100 Singles, 80 Cal. Row
L4: 50 SIngles, 70 Cal Row

Leave a Reply