Category: Daily WOD

I look forward to seeing you all Saturday night from 6pm for what will be an amazing night 🙂

Partner WOD
30min AMRAP
Partner 1 400m run
Partner 2 AMRAP of:
10 Deadlift 100/70
1 rope climb

*1 partner completes 400m run while partner 2 completes AMRAP swap and continue AMRAP from where partner finished

Strength
Squat Snatch + 3 Overhead squat
1-1-1-1-1

Metcon
3 Rounds For time
12 Alt front rack lunge 45/30
15 lateral bar burpee

Olympic Lifting
Hang clean
1-1-1-1-1-1

Congratulations David on this months member of the month. Here are some of your favorite movements into a spicy Saturday partner WOD .

The ‘Doc’
Partner WOD
5 Rounds FT

400m Sandbag run/carry
20 Front rack lunge 45/30
30 Wall ball 10/6
6 Rope climb 14ft

*both partners compete run together may share sandbag
*share reps as needed

Metcon SPRINT
Assault bike Cal 40/30
30 Chest to bar pull up
20 power clean 60/40
15 bar facing burpee

Part A
1km Row TT

Part B
Metcon
50-40-30-20-10
sit up
KB goblet squat 24/16

Olympic Lifting
Overhead squat
3-3-3-3-3

Strength
Back squat
3×3 70%, 80%, 90%+

Metcon
5 Rounds For Time
400m run
50 double under
20 air squats

Olympic Lifting
3 position clean

1-1-1-1-1

Strength
Bench press
3×3 70%, 80%, 90%+

Strict Press
3×3 70%, 80%, 90%+

AMRAP 12min
20 OHS 30/20
3 rope climb 14ft

Olympic Lifting
3 position Snatch
1-1-1-1-1