Partner Wod AMRAP

YGIG

 

1) 10 mins

20/15 Cal row

20 KB swings 50/35#

– Rest 4 mins –

2) 10 mins

10 Deck squats 25/15#

20 OH plate lunges 25/15#

– Rest 4 mins – 

3) 10 mins

10 Front squat 115/85#

10 STOH 115/85#

 

 

Oly: Clean and Jerk

EMOM 10 @ 80% of 1RM

 

Cond: For Time

100 DUs

30 Thrusters 75/55

60 Wallballs 20/14

30 Thrusters 75/55

100 DUs

*Scales – DUs = SUs, reduce weights 

Isometric – 3 sets ME

a) Hip Extension Hold on GHD

b) GHD sit up hold

 

Strength – 3 X 10

a) Nordic hamstric curl

b) Backsquat w/torso rotation at bottom w/bar 

 

Stretch – Coach led

Strength: Deadlift

EMOM 10 @ 80% of 1RM

 

Cond: For Time (Time Cap 20 mins)

10 BMU

30 Box jump overs

Then…

30 TTB

60 Sit ups

*goal is unbroken on second portion

Strength: Back Squat

EMOM 10 @ 80% of 1RM

 

Cond: AMRAP 20 Partner WOD

10 mins ME Cals Bike

10 mins ME Cals Row

*1:00 transition time

WU:

20 SA DB Thrusters

20 SA OH Lunges

 

– work up to 80% of 1rm snatch

 

Oly: Snatch

EMOM 10 @ 80% of 1RM 

 

Cond:  "Randy" FT

75 Snatches 75/55#

(Time Cap 8 Mins)

WU: Coaches choice

 

– work to 75% of 1RM Push press

 

Strength: Push Press

EMOM 10 @ 75% of 1RM

 

Cond: For Time

10-1 BFB

*After every round complete 1 Clean and Jerk @ 85% of 1RM

WU:  Coaches Choice

 

– Work to 75% of 1RM OHS

 

Strength: OHS

EMOM 10 @ 75% of 1RM

 

Cond: For Time (15 min Time Cap)

40 SA OH Lunges 50/35#

50 Box step ups 50/35#

50 strict HSPU 

WU: 3 mins Row/Bike

 

1) 3×5 Tempo DB Chest Press on Medball

– 5 seconds up, 5 Second hold, 5 seconds down

2) 3×5 Tempo Ring Rows

– 5 seconds up, 5 Second hold, 5 seconds down

 

1) 3 x ME dead hang (take decent break in between)

2) 3 x ME static hold on rigs (can put foot down lightly to get at least 15 seconds)

 

Shoulder, Quad, and Hamsting focused stretches

WU: Coaches Choice

 

Strength: RDL's

5×5 at heavish load

 

Cond: For Time

Bike Drop (Team Version) 

Teams of 3, with a 30:00 Cap:

60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)

60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)

60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)

60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)

60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

*Coach will decide mix team rep schemes