Month: January 2019

*Not a Partner WOD*

On a 26min Clock…

For time “Karen”
150 Wallballs (20/14)
*May Use 30/20
*14min Time Cap

in Remaining time
8X1 Power Clean (work to a Heavy…Be Smart) (May lift together)

5RFT:
400m Run
15 Russian KB swings (70/53)
10 Burpee Box Jump Overs (24/20)

*21min Time Cap

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8 Set:
1 Snatch + 2 OHS
(Work up to a moderate weight for complex) (do every weight for at least 2 sets)

For Time:
30-20-10

OHS (95/65)
Single are DB Hang clean and Jerk (50/35)(alt every 5 reps)

*9 min Time Cap

24min Alt EMOM:

15/12 Cal Row
5 Bench Press (185/105)
15/12 Cal AB
8 Strict Pullups

*May use (205/120) for bench press if reps still can be made

*Modify as needed

Partner WOD:

3 Rds for time
21 Deadlifts (225/155)
15 Synchro Bar Facing Burpees
*can Modify by not doing synchro and just split burpees
*10min Time Cap

-Rest 3 mins

5min AMRAP HSPU
(1 partner going at a time)

-Rest 2 mins

3min Max Calories on Assault Bike
(1 partner going at a time)

*3 scores