WOD EXPLANATIONS & EXERCISE STANDARDS VIDEO COMING THIS WEEK!
Wod 1-For Time (Outside)
1200 M Row
Prowler Push (Low Bar)- 90/140 (each partner must push approximately 100M)
800 M Row
Tire Flip (distance to be determined)- (both partners flip together)
600 M Row
Walking Lunge with weight plate overhead 25/45(approximately 100 M)
300 M Row
Partner Carry (one partner can carry the othe rapproximately 100M)
20 Minute Cap
Wod 2-For Reps (Outside)
4 Rounds, 3 minutes per round (Total WOD time 12 minutes)
Rx 65/95 (Scaled 55/85)
Partner A performs 25 double unders, once finished
Partner B runs (approx 100 meters) with army bag. When Partner
B returns from run he/she maxes out on thrusters for the time remaining in the 3 minute interval.
Once 3 minute time limit has elapsed partners switch.
Next two rounds repeat same format except instead of thrusters, they will do SDLHP (same weight)
Score = Total reps of thrusters and SDLHP for the 4 rounds
Wod 3- 15 Minute AMRAP (Inside)
15 KB Swings 35lbs/55lbs (each partner)
15 Partner Burpees
15 Hand Release Pushups (each partner)
15 Partner Burpees
15 Wall Balls 14lb/20lb 9ft/10 ft (each partner)
15 Partner Burpees
15 Toe-2 bar (scaled knee to elbow) (each partner)
15 Partner Burpees
Partner A performs 15 reps of exercise 1, then partner B completes 15 reps of Exercise 1.
After each exercise team must complete 15 Partner Burpees before moving on to next exercise.
Score=Total Rounds Completed in 15 minutes, every rep counts
