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Saturday, July 13th

July 13, 2019

CROSSFIT PARTNER WOD

 

A. 3 ROUNDS

1 Round= AMRAP 6

 

20 WB(20/14) 

20 box jumps(24/20)

 

*while Part. A is doing work, Part B. is rowing or biking

**partners switch at the 3 min mark

**2 min rest after each 6 min AMRAP

 

SCORE = total reps

 

B. As a pair:

Acquire 5 min rig hang

* 1 partner is in a wall sit, 1 partner hangs from the rig

 

 

TRACK/ENDURANCE WOD

@ 10:15- Martin Middle School!

FREE

 

Partner WOD: Endurance Ladder

 

For Time:

Run 100m

35 air squats

Run 200m

20 push ups

Run 400m

100 SU

Run 100m

30 shoulder plank taps

 

REST 3 min

Descend back down the ladder

 

100m run

30 shoulder taps...etc

 

 

*You Go I Go format. 

**Part A will run and do their bodyweight movement while Part B rest, and then Part B will do the same. 

 

Finisher:

AMRAP 5

Part A- 20 yard walking lunges

Part B- shuttle runs

**switch once partner A has completed walking lunges

 

 

 

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