Friday, 16 June 2017


Partner WOD

15-minute AMRAP of:

Max Calories Rowed

…rest 2 minutes, then*…

10-minute AMRAP of:

50 Pull-ups

100 Sit-ups

50 Push-ups

100 Squats

…rest 2 minutes, then…

5-minute AMRAP of:

Max Calories Biked


For Score

*If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.



Option 1:

Make up a missed 1-rep max

Shoulder Press, Front Squat, Clean, Overhead Squat, Deadlift, or Hang Power Clean


Option 2:

Pick any lift and perform:

5 reps @ 65% 1RM

5 reps @ 75%

4 reps @ 80%

3 reps @ 85%

2 reps @ 90%



Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00



Post score, lift, load, and experiences to comments


  1. sflynn says

    Rowing: 213 cas with Katie
    SWOD: 132# FS

  2. darrenandtara says

    Row. Partnered with Steve with Ally shadowing. 277 cals.
    CWOD. Partnered with Becca with Steve as shadow. 347 and 66 cal row. Worked butterflies with moderate success. Pretty sure our bike was broken and didn’t count right.

  3. Daniel says

    CWOD partner row with Brent
    SWOD backsquat worked up to 2 reps at 215 for 85%

Speak Your Mind