WOD
In Partners, for Time:
400m Partner Run
50 Back Squats 95#/65#
50 Shoulder to Overhead 95#/65#
400m Partner Run
50 Pull-ups
50 Push-ups
400m Partner Run
50 Box Jumps 24"/20"
50 Kettlebell Swings 55#/35#
400m Partner Run
*Split work as needed.
**5 Burpee penalty to the partners handing work over to other partner for switching work
Strength
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5x9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
WOD
"Philly Cheesesteak"
7:00 AMRAP
5 Box Jumps 30"/24"
7 Toes to Bar
9 Wall Ball 20#/14#
WOD
“TEAM PLAYER”
[Teams Of 2]
AMRAP 20:
Max Meter Row
Switch After Completing:
20 Box Jumps 24"/20"
200ft Farmers Carry 50's/35's
*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)
WOD
“9/11”
In Teams of 2
FOR TIME
2001m Run*
20 Box Jumps 30"/24"
20 Thrusters 155#/105#
20 Chest-to-Bar Pull-Ups
20 Power Cleans
20 Handstand Push-Ups
20 Hang Power Clean
20 Toes to Bar
20 Deadlifts
20 Push Jerks
2001m Row
*Original workout format attributed to CF BelAir. Runs are done together. Row can be split up amongst both athletes.
**Athletes may start with either the run or the row and finish the workout with the other.
