PARTNER WOD

Buy-in (both partners): 
.25mi run

then (divide reps and re-sort in any order + rounds. Strategize with partner!): 

200 DUs (400 SUs) 
60 T2B (sc: hanging knee raise)
60 HSPUs (sc: seated DB Z-press) 
60 DB snatch (50/35)
60 V-Ups

Cash-out (both partners): 
.25mi run 

S/T
A. Push press
4 x fatigue @ 85% of 1RM strict press 
(record reps and weight) 

WOD
13 min ascending ladder AMRAP 

1 renegade row (pushup + row/row) (2x40, 2x30)
10 russian twists (total) (24/16kg) 
10 USA KB swings (24/16kg) 
2 renegade rows
20 russian twists
20 USA KB swings
etc. 

S/T 
A. Back squats 
1x5 @ 60%, 65%. 70% + 75%

B. Front squats 
1x5 @ 60% + 65%
2x5 @ 70%

WOD
2 RFT

100 DUs (sc: 200 SUs) 
.25 mi run 
500m row 

S/T
A. Superset 4 rounds: 
4 wall walks (sc: HS hold, pike hold) 
:60 rest
10 strict hanging leg raises/T2B
:60 rest 

B. 3 x 10 
slow-tempo L-Sit situps
*sit-up slow, hold the top for 3 seconds, control the negative*

WOD
for "time"

60 air squats 
50 situps 
40 step-ups (24/20)
30 mountain climbers
20 pullups (sc: jumping pullups) 
10 burpees

S/T
Superset 5 rounds: 
10 double RKBs (moderate-to-heavy) weight
:60 rest
10-12 DB rear delt flyes on incline bench (go light) https://www.youtube.com/watch?v=DcDOUKzIyiI
:60 rest

WOD
4RFT

.15mi run 
15 deadlifts (135/95) (*should be no greater than 50% of your 1RM*) 
10 burpee box jumps (24/20) 

Happy Deload Week! 

S/T
A. Back squats
1x5 @ 60%, 65%, 70% + 75%

B. Front squats 
1x5 @ 60% + 65%
2x5 @ 70%

​WOD
7 min AMRAP 

10 pushups
10 med ball situps (20/14) 
10 (total) OH med ball reverse lunges 

WOD

5x5 min EMOMs (1 min rest between each one, totaling 29 mins)

5 min EMOM #1: 
Intro: 20 SUs
Rx: 30 DUs 

5 min EMOM #2: 
Intro: 8 DB thrusters (2x15, 2x10) 
Rx: 12 DB thrusters (2x35, 2x25)

5 min EMOM #3:
Intro: 12 RKBs 
Rx: 20 OH KBs (24/16kg) 

5 min EMOM #4: 
Intro: 10 situps
Rx: 20 situps

5 min EMOM #5: 
Intro: 6 burpees
Rx: 12 burpees 

S/T
A. Superset 4 rounds :
6-8 shoulder ext rotations/side
8-10 elevated wrist curls/side
(rest as needed)

B. Squat clean technique/warm up to WOD weight

WOD
"8 days of Hanukkah" (adapted from Crossfit Novem)

8 RFT
1 clean (185/125)
2 strict pullups
3 ring dips (sc: diamond pushup)
4 box jumps (24/20)
5 burpees
6 RKBs (28/20kg)
7 T2B (sc: hanging knee raise)
8 unbroken DUs (sc: 24 SUs) 

S/T
A. Back squats
1x5 @ 65%
3x5 @ 75%

B. Front squats
4x5 @ 65%

WOD
8 min AMRAP 

14 pistols (7 per side)
20 med ball slams (20/14) 

S/T
A. Superset 5 rounds: 
4-6 elevated ring rows w/false grip (sc: no elevation or false grip, FB: with plate on torso)
:60 rest 
ME low dip hang (sc: ME ring support with or without toe assist) 
:30 rest
10 hollow body rocks
:30 rest 

​WOD- 13 min cap
​"Helen"**
3RFT

400m run (.25mi treadmill run) 
21 OH KBs (24/16kg) 
12 pullups (sc: jumping) 


​

**not meant to be a "speed" PR attempt day (unless you can Rx this flawlessly), make this a pull-up level/quality or KB weight PR attempt day (compare to 9/05/18)