Metcon
Partner WOD
For time
800m run wall ball carry
50 sit ups synchronised
50 burpees synchronised
50 wall ball – share reps
Strength
8min to find a
1 RM clean and jerk
Tag: partner wod
MEMBER OF THE MONTH ‘GEORGIA’
‘The Georgia’
Team WOD (6 teams)
For time
Run 800m
Row 2km (team)
60 Sit ups sync (Partner)
Row 2km (team)
80 Shoulder to overhead 35/25 (Partner share reps)
Row 2km (team)
Run complete as a team row may start as soon as first runner is back
sit ups – partner sync
STOH – partner share reps 1 barbell between 2
Each 2km row may start as soon as a team member is ready
East Saturday WOD
Easter Saturday
Partner WOD
5 Rounds For time
50 deadlift 80/50
50 wall ball
50 pull ups
*Split reps as needed between partners
Saturday WOD
5 Rounds For Time
Sandbag run 250m
20 wall ball 10/6
15 Sit up
10 box overs
Saturday 6th Partner WOD
Partner WOD
For Time
Buy in 100 wall ball
then….
400m run
25 clean and jerk 50/30
800m run
20 clean and jerk 60/40
1.2 km run
15 clean and jerk 70/50
buy out
100 wall ball
Share reps as needed
Saturday Partner WOD ‘dont drop the bar’
Metcon
Partner WOD
100 deadlift 60/40
90 hang power clean
80 shoulder to over head
70 front squat
*bar must be passed to each partner. Each time the bar touches the ground perform 10 burpees each. Reps can be split as you like.
