With a partner..
2019m Partner Row
*one person working at a time!
2 Rounds:
12 Pull-Ups
31 Burpees
19 OH DB Lunges 35/50
12 C2B Pull-Ups
31 Burpees
19 DB OH Squats 35/50
12 Bar Muscle-Ups
31 Burpees
19 DB Thrusters 35/50
*Lunges – 1 DB Overhead & 1 DB at a Hang
*OH Squat – 1 DB
*Thrusters – 2 DB’s
**Sub KB need be
*Complete 9×3 at the same weight, 65-75%
5 Rounds:
50 Double Unders
15 Push Press 55/75
20 Sit-Ups
Rx+.. 75/115, 15 GHD Sit-Ups
Accessory:
100 Banded Pull Downs
100 Tear Aparts
AMRAP 17:
Partner 1..
6 Toe to Bar
5 Power Snatch 65/95
4 Overhead Squat
100m Run or 50 Mountain Climbers
Partner 2..
Max Meters on Rower
*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.
Max height Jumping Lunges (5/5) after each set of BS Squats.
3 Rounds total.
*choose a challenging weight for squats.
4 rounds of:
20 Wall Ball Shots 14/20
10 Pull-ups
200m Farmer Carry 16/24kg
Rx+ 5 Bar Muscle-ups
5 Sets:
2 Single Arm Russian Swing
2 Single Arm KB Clean
2 Single Arm KB Snatch
-Rest as needed b/t Sets-
*Complete complex on one side then switch to the other.
**Start light and build every set. Goal is to perform unbroken. For the Clean and Snatch the bell comes from the waist.
200 Russian Swings 35/53
*EMOM: 5 Burpee Box Jumps 20/24
*Rx+.. 53/70
*WOD starts with 5 Burpee Box Jumps
*15 minutes to find a heavy single
EMOM 4:
5 Front Squats
-directly into-
EMOM 4:
12/15 Calorie Row
-directly into-
EMOM 4:
5 Push Jerks
-directly into-
EMOM 4:
9/12 Calorie Bike
-directly into-
AMRAP 4:
Max Reps Thruster
*Score is weight.
*Goal: as heavy as possible to get all 5 reps each minute, weight is the same for all movements. Put Thruster reps in comments.
Merry Christmas! We’ll see you tomorrow!
No classes today, Merry Christmas!
