Saturday, May 12, 2018

PARTNER WOD SATURDAY

4 Rounds (Trading Movements) (10 Min CAP)

10 Over Head Squats
15 Ab-mat Sit-ups
10 Dumbbel Weighted Box Step Overs

L1: 135/95, 15 GHDs, KB White/Yellow
L2: 95/65, 15 Ab-mat Sit-ups, 50/35
L3: 75/55, 15 Ab-mat Sit-ups, 35/20
L4: Double DB Squats, 15 Ab-mat Sit-ups, 20/15

-3 Min Rest-

18 Min AMRAP… Starting with and every 3-mins 50 Doubleunders or 100 Singles per Person

50 Row/Bike Calories
50 Push-Ups
50 Air-Squats
50 Pull-ups

L1: 50 DUs (Unbroken), HSPU, Pistols, C2B
L2: 50 DUs, Deficit Push-Up , Air-Squats, Pull-ups
L3: 100 Singles, HR Push-ups, Air-Squats, Jumping or Banded Pull-ups
L4: Singles (No ratio), Air-Squats, Reg/Scaled Push-ups, Ring Rows

-3 Min Rest-

4 Min Heavy Isabel… In remaining time Max cal Row/Bike

Isabel
30 Snatches

L1: 155/105
L2: 135/95
L3: 95/65
L4: 60 DB Snatches

2-scores= Isabel Time (+) Cals on the rower
**Only 1 person can work at a time