06/04/2020
Pull-ups (15 sec AMRAP EMOM x 8)
worst round is your score
Deadlift (4 x 12-15; heavier than last week)
Metcon (Calories)
Partner WOD:
Part 1
8 min x
A/B Switch
A: Assault Bike for Cal
B: 12 Sumo Deadlift @ 185/125
Part 1
8 min x
A/B Switch
A: Assault Bike for Cal
B: 12 Sumo Deadlift @ 185/125
Metcon (Distance)
Part 2
8 min AMRAP
A/B Switch
A: Walking Lunge @ 35/20 (double KB Front rack) for distance
B: 20 Wall Ball – 30/20
8 min AMRAP
A/B Switch
A: Walking Lunge @ 35/20 (double KB Front rack) for distance
B: 20 Wall Ball – 30/20
Metcon (Distance)
Part 3
8 min AMRAP
A/B Switch
A: Sled Push for Distance – 5/4 Plates
B: 16 Box Step Overs @ 35/20 (double KB held however)
8 min AMRAP
A/B Switch
A: Sled Push for Distance – 5/4 Plates
B: 16 Box Step Overs @ 35/20 (double KB held however)
The goal of the 3 partner WODs is to run them as closely together as possible, minimal rest. Really mean coaches will roll them directly into each without rest…. so, choose your class wisely…