Partner WOD
For Time:
P1: 12/10 Calorie Echo Bike, P2: 12/10 Calorie Row
50-40-30-20-10 together AbMat Sit-ups
P1: 12/10 Calorie Row, P2: 12/10 Calorie Echo Bike
50-40-30-20-10 together Single Dumbbell Box Step-ups

– Notes: One partner starts on the bike, the other on the rower. At completion of those calories, both athletes complete all the sit-ups. Switch machines after the set of sit-ups.
– Workout flow: Machine Calories, 50 Sit-ups together at the same time, Machine Calories, 50 Step-ups together at the same time……
– Hold the dumbbell on your shoulder and alternate every leg on the step-ups.
– Goal is 20-25 Minutes

DB 50/35

2 Rounds For Time:

1 Mile Run

1,000/900m Row

Goal 20-28 minutes

aim for sustainable intensity and hold steady output. We are working on endurance capacity on this one : )

3 Rounds:

7 Push Press

7 Burpee Box Jumps

25/20 Calorie Echo Bike

3 Rounds:

5 Push Press

5 Burpee Box Jumps

400m Run

3 Rounds:

3 Push Press

3 Burpee Box Jumps

Barbell: 135/95

Box: 24/20″

Goal sub 15

For Time:

30 Deadlifts

50 Push-ups

800m Run

50 Push-ups

30 Deadlifts

Barbell 185/135

Goal 8-12 minutes

3 Rounds

9 Snatch grip deads

6 Hang Snatches

3 OHS

600m Run

Barbell 95/65

Partner WOD

1 mile run

30 Burpees

30 Wallballs

30 KBS 24/16kg

800m run

30 Lunges with the wallball

200m Farmers carry 50/35

400m run

30 Burpees

30 Wallballs

30 KBS

200m Run

30 Lunges with the wallball

200m Farmers Carry

Split reps and meters on the farmers carry and run together

5 Rounds For Time:

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB S2OH

50 DU

250/200m Row

AMRAP 30:

50/35 Strict pull-ups or chin ups

100 Hand-Release Push-ups

150 Sit-ups

Every 3 minutes (Starting on 0:00):

3 Snatches, 115/85

RX 95/65