Partner WOD

5 Rounds For Time:

500/450m Row

50-40-30-20-10 KBS 24/16kg

Directly into……

5 Rounds For Time:

200m Run

30-24-18-12-6 T2B

Split the row and reps but run together

Set 1: 12 Back Squats 50%

Set 2: 10 Front Squats 50%

Set 3: 8 Back Squats 60%

Set 4: 6 Front Squats 60%

Set 5: 12 Back Squats 50%

Set 6: 10 Front Squats 50%

Set 7: 8 Back Squats 60%

Set 8: 6 Front Squats 60%

Work off of Back Squat 1RM

10-9-8-7-6-5-4-3-2-1

Deadlifts 185/125

After each set 15 Wallballs 20/14lbs.

5 Rounds For Time:

10 Burpees to a target

20 Calorie Row

30 AbMat Sit-ups

10 Calorie Bike

8 Rounds For Time:

5 Power Cleans 135/95

30 DU

200/150m Row

Strict Weighted Pull-ups

5-5-4-3-2

Rest 2-3 Minutes

3 Rounds

7 Push Press 65/45

7 Front Squats 65/45

7 Pull-ups

21 Calorie Row

-Rest 4 Minutes-

3 Rounds

5 Push Press 115/85

5 Front Squats 115/85

5 Pull-ups

15 Calorie Row

-Rest 4 Minutes-

3 Rounds

3 Push Press 135/95

3 Front Squats 135/95

3 Pull-ups

9 Calorie Row

Three rounds for time. Score in WODify will enter 3 separate times for each section.

10 Rounds For Time:
10 Dumbbell Snatches (50/35)
10 Box Jumps or Step-ups (24″/20″)
10 Push-ups

At the end of each round:

Rounds 1-3-5-7-9 (200m Run)

Rounds 2-4-6-8-10 (10 Burpees)

Alt. On the DB Snatch

Partner WOD

8 Rounds For Time:

30 Wallballs

200m run

5 Front Squats 185/125

the first rep can be a squat clean

AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
https://www.crossfit.com/workout/2011/01/07#/comments

5 Rounds For Time:

12 Push Press 115/75

20 Box Jumps

For Time:

1,000/900m Row

4 Rounds

20 Abmat situps

10 DB Front Rack Reverse Lunges

750/675m Row

3 Rounds

20 Abmat situps

10 DB Front Rack Reverse Lunges

500/450m Row

2 Rounds

20 Abmat situps

10 DB Front Rack Reverse Lunges

250/225m Row

1 Round

20 Abmat situps

10 DB Front Rack Reverse Lunges

ONE DB 50/35