Crossfit

Partner WOD

Teams of 3, follow the leader style:

4 rounds for time:

400m run together

21 deadlifts 185/135 lbs

20/16 cal row

15 double DB power cleans 50/35 lbs

20 burpees

9 per arm single KB overhead lunges 24/16 kg

Time cap: 35 min

Partners cannot move on to the next movement unless the prior partner is done. Reset on the run and run together.

EVF360

Partner WOD:

Teams of 3, follow the leader style:

4 rounds for time:

400m run together

21 KB taters 24/16 kg

20/16 cal row

15 double DB power cleans 50/35 lbs

20 burpees

9 per arm single KB overhead lunges 24/16 kg

Time cap: 35 min

Partners cannot move on to the next movement unless the prior partner is done. Reset on the run and run together.

Olympic lifting

Tall cleans – 4×4 at 40-45%

Time cap: 8 min

Clean + BTK hang clean + ATK hang clean – 7x(1+1+1) – 70-80%

Time cap: 12 min

Clean pull + clean + jerk – 3x(2+1+1) – 80-85%

Time cap: 8 min

Split jerk – 5×2 at 85%

Time cap: 12 min

Accessory: Alternating tabata: Russian twists with plate, supermen