Fitness
A. Clean Progressions
B. In Teams of 2 – 4 Complete
150 x Wallballs
150 x Swings
150 x Pull-ups/Ring rows/Jumping Pull-ups
150 x Squats
Performance
A. Cleans – 5 x 3 w/2 Min Rest
B. In teams of 3 – 4 Complete
150 x Wallballs @ 20lb/10lb
150 x Hang Power Snatches @ 75lb/55lb
150 x Pull-ups
150 x OHS @ 75lb/55lb
Sport
A. Every 15 Secs for 16 Sets
3 x Power Cleans & Jerks @ 155lb/105lb
B. 7 Rounds AFAP
7 x Hang Power Snatches
7 x CTB Pull-ups
7 x HSPU @ 4inch/2inch
7 x OHS
7 x SDHP
7 x Box jumps @ 30inch/24inch
7 x Thrusters
@ 115lb/85lb
Optional Accessory
Conditioning
A. 4 x 500M Row w/3 Min Rest
-Post results under comments
Wow, that was a good workout! Great teamwork.
First partner workout, it was great. The maniac that was kicking the 4:30 class during planks was no where to be found at 5:30, so that was a bonus. : )
A. 2-2-2-2-2-2-1-1-1-2-1-1-1-1-1-2
B. 2 rounds Sport: 10:52
60 GHD’s
A. 105#
B. 20:17 with Stephanie and Caitlin
Loved the team workout. We should do more of these.
A. 1st four rounds I did 3s, then I switched to ones because I noticed everyone else was only doing one…then I thought I was doing it wrong…but I guess I wasn’t. Duh. I mess everything up. I should have kept 3s up because I think I could have for longer.
B. 2 rounds…forgot my time. Not great and a bit sloppy.. Overhead squats killed my wrists, almost couldn’t stand it for 7 reps….. Handstand push-ups were not great either so I stayed after to practice and got a few good pointers.
Clean sq: 115×3, 125×2
Wod: team: katina, Liz & myself :27:08
65# hang snatches& ish, 10#wb
Great lil wod!! Thanks ladies for letting me up the wts!!
Great workout with Jeff and Steve. 21:00. I love the team WODs!
A. 85#
B. 27:08 with Rachel and Tina
I liked the team wod.