Upper East Side

Partner WOD

In teams of 2, for time. This WOd contains 6 blocks, each team must complete the 2 rounds in each block before moving on to the next block. Each block adds an additional movement to the previous block. There is no rest between blocks, move on to the next one immediately.

Block #1: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups

Block #2: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees

Block #3: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees, 10 box jumps over 24/20 in

Block #4: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees, 10 box jumps over 24/20 in, 400m run (both partners together)

Block #5: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees, 10 box jumps over 24/20 in, 400m run (both partners together), 10 clean & jerks (BB: 95/65 lbs, DBs: 50/35 lbs)

Block #6: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees, 10 box jumps over 24/20 in, 400m run (both partners together), 10 clean & jerks (BB: 95/65 lbs, DBs: 50/35 lbs), 10 bar MUs

Note: split all movements as desired between partners, except for the run. One partner working at a time

Time cap: 30 min

Olympic lifting

Warm-up: Dynamic (5min)

Muscle snatch + Snatch drop – 5x(2+2) at 40%, 50%, 55%, 60%, 65%

Time cap: 12 min

Snatch high pulls – 3×3 at 100%

Time cap: 6 min

Snatch – 7×2 at 85% across

Time cap: 14 min

Overhead squat – 5×3 at 90%

Time cap: 12 min