Workout of the day – Saturday April 9th
Partner WOD
In teams of 2, on a 40 min running clock:
From 0:00 to 15:00, perform:
2,000m/1,600m row/ski (split as desired)
in the remaining time, find a max weight squat clean for each partner
From 15:00 to 30:00, perform
2,000m/1,600m row/ski (split as desired, whichever machine you did not do in the first part)
in the remaining time, find a max weight cluster for each partner
From 30:00 to 40:00, perform:
100 wall balls 20/14 (split as desired)
in the remaining time, find a max weight snatch for each partner
EVF360
In teams of 2, on a 40 min running clock:
From 0:00 to 15:00, perform:
2,000m/1,600m row/ski (split as desired)
in the remaining time, AMRAP of: 5 goblet squats 24/16 kg, 10 situps, 15 pushups (switch every round)
From 15:00 to 30:00, perform
2,000m/1,600m row/ski (split as desired, whichever machine you did not do in the first part)
in the remaining time, AMRAP of: 5 pullups, 10 single KB thrusters 24/16 kg, 15 box jumps 24/20 in
From 30:00 to 40:00, perform:
100 wall balls 20/14 (split as desired)
in the remaining time, max wall ball box step overs (switch anytime)
Olympic lifting
Warm-up: 3 rounds of:
5 Tall snatches with empty BB
5 BTN power jerks
5 snatch balances
Muscle snatches + overhead squat – 4x(3+3) at 40%
Time cap: 10 min
Fragmented snatches – 5×3 at 60%
Time cap: 12 min
Overhead squat – 5×5 at 65%
Time cap: 12 min
Snatch high pulls – 3×5 at 75%
Time cap: 8 min
Accessory: Tabata wall ball situps
2022 04 08