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Workout Of The Day

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    SATURDAY PARTNER WOD

    PARTNER WOD:

    FOR TIME: (35:00 TIME CAP)


    400 METER RUN WITH MED BALL (20/14)


    - THEN -


    100 AMERICAN KBS (53/35)

    (WHILE PARTNER HOLDS HANDSTAND)


    100 HAND RELEASE PUSH-UPS

    (WHILE PARTNER HOLDS THE TOP OF A DEADLIFT)


    100 GOBLET SQUATS (53/35)

    (WHILE PARTNER HANGS FROM THE RIG)


    100 BOX JUMPS (24/20)

    (WHILE PARTNER HOLDS FRONT RACK POSITION)


    - THEN -


    400 METER RUN WITH MED BALL (20/14)


    * Both athletes perform the 400 meter med ball runs at the same time

    ** Reps cannot be performed until one athlete is in handstand position, @ top of deadlift, hanging from rig, etc.

    *** All barbell weights are 135/95





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    CLEAN & JERK

    STRENGTH:

    CLEAN & JERK - 15 MINS TO FIND 2 RM

    WOD:

    3 MIN AMRAP:

    3 CLEAN & JERKS (95/65)

    3 RING DIPS

    - REST 1 MIN -

    3 MIN AMRAP:

    3 CLEAN & JERKS (135/95)

    3 RING DIPS

    - REST 1 MIN -

    3 MIN AMRAP:

    3 CLEAN & JERKS (175/125)

    3 RING DIPS

    - REST 1 MIN -

    3 MIN AMRAP:

    3 CLEAN & JERKS (215/155)

    3 RING DIPS

    * All athletes will complete four 3 minute AMRAP's. Keep working up in 40/30 lb. increments until you are unable to proceed. If you are unable to make the 40/30 lb. jump for the next AMRAP, start back @ 95/65.   

    ** There will be 4 scores for this WOD, rounds/reps for each 3 min AMRAP.



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