Conditioning: Partner WOD
(Split Row, then alternate each complex, one partner working at a time.
For time:
2000/1600m row buy-in, then, 30 rounds of:
5 pullups + 3 power cleans (135/95)(125/85)
10 pushups + 3 front squats
15 air squats + 3 Push Jerks
Partners split row, then complete the 30 rounds as follows: P1 does 5 pullups+3 PCs, P2 does 10 pushups + 3 front squats, P1 does 15 air squats + 3 jerks, P2 does 5 pullups + 3 PCs…......
Strength: Bench Press 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Super set Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Nancy'ish" 4 Rounds 400m run 15 OHS (95/65)
PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)