ADV RX

partner WOD
AMRAP 30:
[Partner 1]:
12 T2B
HSWalk – 8 Mat lengths
6 Alternating Single-Arm Devil Press

[Partner 2]:
400 Meter Run

* Switch Upon Completion Of Both Stations

RX

Partner WOD
AMRAP 30:
[Partner 1]:
12 T2B
100m Farmer’s Cary (KB 24/16kg)
6 Alternating Single-Arm Devil Press (DB 50/35)

[Partner 2]:
400 Meter Run

* Switch Upon Completion Of Both Stations

On the 0:00

1 mile run

Directly into…….

5 Rounds

15/12 Calorie Row

30 sit-ups or 20 GHD’s

ADV RX

4 Rounds

8 Alt. DB Snatches 50/35

4 Wall Facing Strict Push-ups

Directly into….

4 Rounds

8 Alt. DB Snatches 50/35

4 Bar MU

RX

4 Rounds

8 Alt. DB Snatches 50/35

15 Wallballs 20/30

Directly into….

4 Rounds

8 Alt. DB Snatches 50/35

10 C2B

5 Rounds

Minute 1: max calorie Ski Erg

Minute 2: rest

minute 3: max calorie row

minute 4 & 5: max burpee box jump overs or step overs

minutes 6: rest

Score is total calories + burpee reps

10-9-8-7-6-5-4-3-2-1 Hang Power Clean

15/10 Calorie Bike

Directly Into…..

1-2-3-4-5-6-7-8-9-10 Strict Pull-ups

20 DU

Barbell 135/95

2 Rounds For Time:

500/450m Row

10 Front Squats 115/85

15 Lateral Burpees Over Barbell

Partner WOD
3 Rounds For Time:
1,000m Run
30 Burpee Box Jump Overs (24″”/20″”)
50 Thrusters, 45 / 35 lb

* Run together, split reps

3 x 2:00 Intervals:

5 Hang Power Cleans 165/115

max calorie row

Rest 2 minutes

3 x 2:00

200m Run

max deadlifts 165/115

score is total calories + deadlifts

On the minute x 25

Minute 1-2 Bike (recovery pace)

Minute 3: T2B

Minute 4: Single DB Devil Press 50/35

Minute 5: Shuttle Run 5 matts down 5 matts back = 2 reps

Score is Sum total of lowest round of T2B + Devils Press + Shuttle Runs

4 Rounds

10 DB Floor Press 50/35

15 Strict Pull-ups

Directly Into…

4 Rounds

20 DB Reverse Lunges 50/30

30 Max AbMat Sit-ups