Saturday, November 3, 2018

2
Nov

Saturday, November 3, 2018

PARTNER WOD SATURDAY

10 Min Ladder AMRAP (Trading Movements)

100m Sprint!
3 Overhead Squats
3 Cal Row
100m Sprint!
6 Overhead Squats
6 Cal Row
100m Sprint!
9 Overhead Squats
9 Cal Row
100m Sprint!
12, 12; etc…

L1: 135/95
L2: 95/65
L3: 75/55
L4: DB Squats (Open Style: Front Rack)

-3 Min Rest-

For Time (12 Min Cap – Trading Full Minutes)

20-16-12-8

Front Rack Lunges
Toes 2 Bar
Row/Bike Cals

*Pick-up where partner left off when trading Minutes.*

L1: 135/95, T2B
L2: 115/85, T2B
L3: 105/75, K2E
L4: DB Lunges (Farmer’s Carry), Ab-Mat Sit-ups

-3 Min Rest-

5 Min AMRAP: (Trade Full Rounds)

5 Hang Power Cleans
3 Box Jumps Overs
1 Sandbag Over the Shoulder

*Fast, Fast, Fast!*

L1: 185/135, 120/100, 30”/24”
L2: 155/105, 100/80, 24”/20”
L3: 95/65, 80/40, 20″/16″ or 24”/20” (Step-ups)
L4: DB Hang Cleans, 10 Slam-balls (30/20), 20”/16” (Step-ups)

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