Partner WOD

5 Rounds For Time

10 Hang Cleans

20 Over the bar burpees

30 T2B

400m Run

Split Reps run together

Adv RX 185/125

RX 155/105

Scaled 135/95

Potential BOTL

RX

AMRAP x 10

30 Ring MU

Max Calorie Bike

Masters

50 Devils Press 50/35

Max Calorie Bike

• score is calories on the rower and tiebreaker is time it takes to finish the RMU and Devils Press.

Scaled

50 Devils Press DB 35/20

2 Rounds

5 minute Bike

800m Run

5 minute Row

800m Run

Score is Total Calories not for Time

Potential BOTL

RX

AMRAP x 10

30 Ring MU

Max Calorie Bike

Masters

50 Devils Press 50/35

Max Calorie Bike

• score is calories on the rower and tiebreaker is time it takes to finish the RMU and Devils Press.

Scaled

50 Devils Press DB 35/20

3 Rounds For Time:

20 T2B

200m Run

20 KBS 24/16kg

200m Run

20 Kipping HSPU

200m Run

25 minute Time Cap

RX in place of HSPU – Single DB Hang Clean and Jerk 35/50, 10 on each side alternate however.

Potential BOTL WOD

Cash In: 800m Row

4 Rounds For Time:

20 S2OH

20 Front Squats

20 C2B

Cash Out: 800m Row

Possibly 5 rounds for the competition. We will decide today so please offer feedback

RX 155/105 & C2B, Masters 135/95 & C2B, Scaled 95/65 Pull-ups

Partner WOD

3 Rounds For time:

1,000m Row

60 T2B

10 Power Cleans

ADV/Rx 185/125

RX 155/105 & 40 T2B

4 Rounds for quality

200m jog

4/3 Ring MU

For Time:

200 DU

1 Mile Jog

8 Rope Climbs

Cash-In 1,500/1,300m Row

60 burpee box jump overs

30 wallballs (20/14lb)

partition Burpees and Wallballs however you’d like

Goal is sub 15 minutes