Partner WOD

“Race to 100”

100 Squats
Run 2 Laps

100 Situps
Run 2 Laps

100 H. R. Push ups
Run 2 Laps

Rest(as long as need for other group to finish)

Partner Row

3 Km

Switch every 2 mins

Max Strict pull ups x 5

Complete for time:

30-20-10

Weighted sit up w/ anchors 45/30 lbs db
Deadlift 185/125

3 Rounds

AMRAP in 3 mins

15Jumping pull ups
10Wall balls 20/16

Rest 1 min

AMRAP in 3 mins

2 TGU 50/35 lbs db
10 Weighted hollow rock 50/35 lbs db

Rest 1 min

AMRAP in 3 mins

3 G to OH 45/30 lbs db’s
10 Renegade rows 45/30 lbs db’s

Rest 1 min

Back Squat
5×5
(MEBB)

Complete for time:

30-20-10

Ring Push ups
Hang Power snatch 75/55

-Choose a Bench Mark-

(Warm up to 93%)

Snatch
3×3 @ 93 %

Snatch Pull
3×3 @ 93 %

21-15-9

Pull ups in unbroken sets

Rest 3 Mins

21-15-9

Thrusters 95/65 in unbroken sets

Complete for time

1-10 G to OH 155/105

Complete

5 Burpees
10 Sit ups
15 Lunges

After each round

Push press
6×2

“Jackie”

1000 m Row
50 Thrusters 45/35
30 Pull ups

AMRAP in 20 mins for time

4 Burpees
6 KB Swings 55/35
8 Wall balls 20/16
10 Sit ups
12 DU

(Warm up to 93%)

Clean
3×3 @ 93 %

Clean Pull
3×3 @ 93 %

6 Rn

5 K2E’s
10 SDHP 95/65

Tabata mash up:

DB Squat thrust 45/30lbs
Lateral step over (5 Risers)

Jumping pull ups

Hollow rocks

Slam ball 20/16

6 Rounds

250 m row (all out)
AMRAP consecutive DU’s

Rest as needed between rounds

“Chaos Chipper”

Complete for time:

(20 min cap)

30 Thrusters 45/30 lbs Db’s
30 Ring dips
30 Power cleans 135/95
30 Pull ups
30 H. Power snatch 95/65
30 Box jump

Snatch
3 reps On the min every min for 15 mins @ 77%

AMRAP in 10 mins

4 HSPU
12 H.P. Clean 115/85

“Ladders”
(10 Min cap)

Run laps w/ Med ball 20/16 + 1

Burpee +1

DU + 10

Row + 2 cals
(2, 6, 12, 20, 30, 42, 57, 73, 91, 111)

Push press
5×3

5 Rounds for time:

5 Strict Pull ups
25 Squats

AMRAP in 6 min

Row (cals)

Rest 1 min

AMRAP in 6 min

10 G to OH 95/65
30 DU

Rest 1 min

AMRAP in 6 min

10Weighted Step ups 45/30 lbs Db
12 Slam ball 20/16

Rest 1 min

AMRAP in 6 min

5 Reverse burpee
10 KB swings 55/35

Clean
3 reps On the min every min for 15 mins @ 77%

Tabata Mash up

H.R. Push ups
Box jumps

Select 1 or more of the following

Row 5 Km

“Karen”
150 wall balls 20/16

“Randy”
75 Power snatch 75/55

Snatch
(Work up to a heavy single)

Snatch Pull
5×3 @ 93% (of that heavy single)

AMRAP in 7 mins

10 Thrusters 35/20 lbs db’s
5 Pull ups

10 Rounds

1 Min Row (Cals)
30 sec rest

10 Rounds

1 Min DU
30 sec rest

10 Rounds

1 Min run laps
30 sec rest

Push press
5×5

Complete for time

12 Power cleans 185/125
21 Burpees
9 Power cleans
15 Burpees
6 Power cleans
9 Burpees

3 Rounds

AMRAP in 3 mins

10 Squat thrust box jumps (4 Risers)
10 SA Power snatch 50/35 lbs Db

Rest 1 min

AMRAP in 3 mins

Farmers carry 45/30 lbs db’s 1 Lap / Sprint 1 Lap
10 Split jumps

Rest 1 min

AMRAP in 3 min

10 Sit ups
10 Push ups

Rest 1

Clean
(Work up to a heavy single)

Clean Pull
5×3 @ 93% (of that heavy single)

5 Rounds for time

9 Front squats 135/95
5 Strict pull ups

3 Rounds for time

15Ring push ups
25 Box jump step downs
20 KB Swings 55/35
50 DU
20 Hip extensions
30 lunges
Row 500 m

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-Choose a bench mark-

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AMRAP in 20 mins

5 Burpees
5 Squats
5 Push ups
5 Sit ups
5 Pull ups

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Box Squat
12×3 @ 60%

Complete for time

21-15-9

SDHP 95/65
K2 E’s

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1000 m row x 4

@ + 10-20 sec of 500 m split

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OH Squat
7 x2

or

Deadlift
7×2 w 3 sec tempo

4 Rounds for time:

4 MU’s
25 KB swings 55/35

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