For time with a partner:
800-m run
then…
10 rounds of:
10 double-DB power cleans (15/22.5 kg)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Diane
Benchmark
For time:
21-15-9
Deadlifts (70/102 kg)
Handstand push-ups
FOR TIME
42 -30-18
Wallballs 6/9 kg
21-15-9
Pull Ups
For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).
Partner WOD
For time with a partner:
1,000-m run
50 Curtis-P complexes (25/35 kg)
800/1,000-m row
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
Elizabeth
21-15-9 reps for time:
Cleans (43/61 kg)
Ring dips
For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (24/32 kg)
15/20-cal bike
10 Russian KB swings (24/32 kg)
– Score is the slowest round.
For time with a partner:
60 synchronized AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
– Use any machine for calories.