PARTNER WOD

30 min EMOM 

Min 1: Partner 1- :40 handstand/pike hold  + Partner 2- max effort burpees in 40 seconds  
Min 2: Partner 1- :40 plank + Partner 2- max effort USA KB swings in 40 seconds (24/16) 
Min 3: Record total reps & rest 
Min 4 + 5: (roles are reversed) 
Min 6: Record total reps & rest 
etc,.

OPEN WOD 19.1

(to be announced!) 

S/T
15 mins to work on a gymnastics skill of your choice out of: 
-kipping knee raises/T2B
-kipping pullups 
-kipping/butterfly C2B 
-BMU 

B. Tabata: alternate between superman hold and hollow body hold

WOD
12 min EMOM

Min 1: 150m row (sc: 30 sec row sprint) 
Min 2: 10 T2B (sc: kipping knee raises)
Min 3: 2 strict pullups + 10 butterfly situps (sc: 4 ring rows + 10 situps) 



(order can be altered to stagger use of the rowing machine)

S/T

15 mins to find your 1RM (squat) snatch

WOD
(modified) Pat
3 RFT- 20 min cap 
25 pull-ups
22 walking front-rack DB lunges (2x50, 2x35) 
25 push-ups 
22 walking front-rack DB lunges

S/T
a. 5x3 reps @ 75-95% of 1RM snatch weight of (choose between): 

Snatch pull (to work on maintaining back angle from the ground) 
Snatch high pull (to work on hitting full hip extension) 
Snatch balance (to work on dropping quickly under the bar) 
Full snatch with a 3-pause at the bottom (to work on stabilizing the catch) 

b. Finish the strength portion with 3-6 well-executed snatches at 65% of your last 1RM. Pause at the bottom. 

WOD
Rx :
100 air squats
100 RKB swings (24/20)
EMOM: 3 burpees (start with burpees)

Sc:
75 air squats
75 RKB swings 
EMOM: 3 squat thrusts (start with squat thrusts) 

CASHOUT: 
Single-arm KB Waiter's walk 3 x down+back (each side)

S/T
A. 1 mile treadmill run for time (1.0 incline) 

B. 8 mins to practice efficiency and stringing together either a) T2B or b) C2B pullups 
​
WOD
7 min AMRAP

16 alternating DB snatch (50/35) 
12 burpees to a 6" target (both hands must touch) 
8 T2B (sc: "toes to somewhere" or hanging knee raises) 

S/T
Superset 4 rounds: 
8-10 Romanian DL with 2-sec pause at the bottom
:60 rest
:30 sec of FS HS hold/walk (with partner assist) or chest-to-wall hold
:60 rest

WOD
18.4

Rx: 
for time: 
21-15-9
deadlifts (225/155)
HSPU (level surface and no back arch at the top) 
then 
21-15-9 
deadlifts (315/205) 
50ft HS walk (down and back length of gym)

Scaled :
for time: 
21-15-9 
deadlifts (135/95)
HR pushups
then
21-15-9 
deadlifts (185/135)
50ft bear crawl 

NOTE: this WOD has a 9 minute time cap. Athletes that completed this workout LAST year Rx, note your score at 9 minutes, and give yourself an additional 3 minutes to continue the workout, to potentially give you practice with the heavy deadlifts (and attempt the HS walk under a fatigued state).