Partner WOD : For Time!
3 Rounds of…
- Accumulate 1000m ROW*
- 42 US KBS (53/35)
- 24 Pull Ups
Straight into… 3 Rounds of…
- 30 DBall Over Shoulder (70/50)
- 40 Deadlifts (185/125)
- 50 Box Jump Overs (24/20)
- 100 Double Unders
Partition as desired.
Rowing simultaneously.
WOD : For Time!
- 12 Snatches (105/75) +(135/95)
- 21 Push Ups +(HSPU)
- 30 T2B (2:1 Hanging HKR)
- 21 Push Ups +(HSPU)
- 12 Snatches (105/75) +(135/95)
STRENGTH : 5 Rounds For Quality!
- 5 Snatch Grip High Pulls ( @ 110% )
STRENGTH : 12-MIN EMOM
- 2 Tempo Back Squats
[ 3 sec down 3 sec up @ 75% ]
WOD : 15-MIN AMRAP (1:1)
- Hang Clean (105/75) s(75/55)
REST
- WB Shots (20/14) s(14/10)
REST
- Pull Ups
REST
- Thrusters (same weight)
REST
1 MIN Per Station. 1 MIN Rest between stations. 2 Rounds.
Score = Total Reps
2023 Baseline [ 30-MIN CAP ]
With a running clock, perform 1000m ROW FT!
Then, 5 Rounds of…
- 15 Plate Burpees
- 20 Plate Squats
- 25 Plate Russian Twist Taps
- 30 OH Plate Lunges
- 35 Shoulder Taps
- 40 Plate On & Off’s
s(25/20) Rx(35/25) Rx+(45/35)