Sunday, March 30 - Saturday, April 5

 It's...Partner WEEK!!!!!!

It's...Partner WEEK!!!!!!

Sunday, March 30 - No Class

 

Monday, March 31 

Partner WOD: 25 minute AMRAP

Partner 1:

  • 6 Toes to Bar
  • 6 Sumo Deadlift High Pull (53/75)
  • 6 Squat Jumps
  • 6 Burpees

While Partner 2:

  • Double Unders

Switch and repeat...

 

Tuesday, April 1 

Strength: Front Squat

  • 3x5

Partner WOD: 22 minute EMOM

  • 100 Pull-Ups
    • Sit-ups/Back Extensions 
  • 100 Thrusters (63/95)
    • Sit-ups/Back Extensions 
  • 100 Ring Rows
    • Sit-ups/Back Extensions 

 

Wednesday, April 2

Strength: 1 Snatch + 1 Hang Snatch

  • 4 sets

Partner WOD: 18 Minute AMRAP

Partner A

  • 400 Meter run/row

While...

Partner B

  • Snatch (93/135)

Switch partners and repeat 1x

Then...

Partner A

  • 400 Meter run/row

While...

Partner B

  • Clean & Jerk (93/135)

Switch partners and repeat 1x

 

Thursday, April 3

Partner WOD: "Centurian"

  • 100 Wall Balls (14/20)
  • 100 KB Swings (35/55)
  • 100 Push Press (43/75)
  • 100 Box Jumps (20/24)
  • 100 (Calorie) Row

 

Friday, April 4

Skill Work: Muscle-Ups/Bar Muscle-Ups

Partner WOD:

Part I: Clean

  • Establish 1 RM in 10 minutes

Part II: For Time

  • 50 Shuttle Sprints
  • 50 HSPU
  • 50 Shuttle Sprints

 

Saturday, April 5

Partner WOD: For Class Total Reps

4 minute AMRAP's of:

  • Burpees
  • Lunges
  • Jumping Pull-Ups
  • Wall Balls (14/20)
  • Rowing (meters)

*1 minute rest between rounds

Posted on March 30, 2014 .