WODS

Workout #1

EMOM 5, for max tonnage

Clean

Hang Clean

Front Squat

Front Squat

Jerk


- Each partner will complete a 5 Minute EMOM for max tonnage. 

- You may move up and down in weight as you want throughout the 5 minutes

- You can only complete the complex one time per minute. 


Workout #2

For time:

120 Cal Row

1 Mile Run Together

80 Cal Bike


- One person working at a time on the Rowing machine and Assault Bike

- Both partners must run the 1 mile. 

- Partners cannot start biking until both partners are back to the bike from the run.

Workout #3

 

Rx 

For time  

20 Partner Deadlifts (4x45# + 1x25# Male side/3x45# + 1x25# Female side)

30 Handstand Push-ups  

20 Partner Deadlifts  

30 TTB  

10 Partner Deadlifts  

30 Strict HSPU  

10 Partner Deadlifts 

30 Bar Muscle-ups


Intermediate

For time:

20 Partner Deadlifts (4x45# Male side/3x45# Female side)

30 Handstand Push-ups

20 Partner Deadlifts

30 TTB

10 Partner Deadlifts

30 Handstand Push-ups

10 Partner Deadlifts

30 Chest to Bar Pull-ups


Scaled

For time:

20 Partner Deadlifts (3x45#  Male side/2x45# Female side)
40 Hand Release Push-ups
20 Partner Deadlifts
40 KB Swings 24/16
10 Partner Deadlifts
20 Hand Release Push-ups
10 Partner Deadlifts
20 Pull-ups

Workout #4

AMRAP 15 

42 Box Jump Overs 20" Box 

30 Burpees Over DB 

24 Synchro DB Snatch 50/35, Scaled 35/20

Workout #5

Partner 1 then Partner 2  

Rx 

3 Rounds for time 

100 Double Unders 

10 Power Snatch 135/95  


Intermediate 

3 Rounds for time 

50 Double Unders 

10 Power Snatch 115/75  


Scaled 

3 Rounds for time 

15/10 Cal Assault Bike 

10 Power Snatch 95/65