Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row For Time Compare to Friday, 07 April 2017 *Equal work and only one partner working at a time throughout WOD,...Read More
Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint For Time Compare to Saturday, 15 April 2017 Instructions: Equal work. One person at a...Read More
Sprint work: Run Sprints 200m, rest 1:00 400m, rest 2:00 600m, rest 3:00 400m, rest 2:00 200m For total sprint time Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 30 Single Unders For Score …rest 5 minutes, then…...Read More
Sprint Work: Partner up, each partner rows each calorie count (m/f)* 20/16, 30/24, 40/32, 30/24, 20/16 For time *Partner A rows (20/16) calories, switches with Partner B who then rows (20/16) calories. Partner B then switches with A to row (30/24), etc.. Strength: Behind the Neck Jerk 2-2-2-2-1-1-1-1-1-1-1… For max load Start at...Read More
Sprint Work: Partner up, each partner bikes each calorie count (m/f)* 20/16, 30/24, 40/32, 30/24, 20/16 For time *Partner A bikes (20/12) calories, switches with Partner B who then bikes (20/12) calories. Partner B then switches with A to bike (30/18), etc.. Conditioning: 5:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs...Read More
Sprint Work: Partner up, each partner runs each distance* 200m, 300m, 400m, 300m, 200m For time *Partner A runs 200m, switches with Partner B who then runs 200m. Partner B then switches with A to run 300m, etc.. Strength: Clean ⇒ Hang Clean ⇒ Jerk 1-rep max Conditioning: 10/8 Calories Rowed...Read More
Online Judges Course: Click HERE Sprint Work: Partner up, each partner rows each distance* 100m, 300m, 500m, 300m, 100m For time *Partner A rows 100m, switches with Partner B who then rows 100m. Partner B then switches with A to row 300m, etc.. Conditioning: Every 90 seconds, perform 1 round of*: 1...Read More
Online Judges Course: Click HERE Conditioning: “3-2-1 Time!” As a 3-person team, perform equal work for time of: Row 3000m …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4...Read More
