WOD 1 : Grr....
Row/deadlift Hold 155lbs: Partner A can only row when Partner B is holding the deadlift position. If the bar is dropped, the other partner must stop rowing. Teams can switch as many times as they want and are done once 1,000 meters has been rowed.
1 Partner working at a time (can switch out as many times as you?d like): complete
-200 Double Unders
-20 Pull Ups
-20 Bear Complex 155lbs: 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. These movements must be completed individually (no thrusters or clustering), remember, push press and not push jerk. No Rep will be painful here).
-20 deadlifts 225 lbs
WOD 2 : Oly Limbo
Forming a line, 1 Athlete at a time will have 30 seconds per athlete to complete the weight. Once the athlete completes the rep, next athlete’s time starts.
- RX Men: Squat Snatch @125 lbs
- When we're down to 3 athletes, we will give 1 minute.
- Men’s weights will increase by 10lbs
WOD 3 : Synchronize
Buy in: Both partners together 5 fence runs (two cones will be placed) while 1 carries a plate 45lbs.
Synchronized Chipper:
•20 clean and jerks: 135 lbs
o Rep counts when both partners are locked out in the jerk position.
• 20 Kettle Bell (American) 70lbs
o Rep counts when both partners are locked out in the top position of the KB Swing.
• 20 Toes to Bar
o Rep counts at the beginning of position
•20 front squats 135lbs
o Rep counts once both partners finish at the top position.
•20 Bar facing burpees
o Jumping with 2 feet, rep counts when both partner’s chest hit the floor.
Buy out AMRAP: Max Fence runs (1 partner runs at a time) .5 reps count (we will have 2 cones).
