Saturday WOD 830am – SPIN 7am
PARTNER WOD
In Teams of 2.
On the first section, you both can work together. Then add your individual best clean and jerks
together for 1 max total score. Follow the time caps for the remainder of the workout…
(0-12 min.)
Build to a 1 RM Clean and Jerk
Metcon (AMRAP – Rounds and Reps)
(14-24 min.)
10 min. AMRAP:
Get as far as possible in this ladder…
20 Cals on the Rower
20 Pull-Ups or 10 Muscle Ups
40 Cals on the Rower
40 Pull-Ups or 20 Muscle Ups
60 Cals on the Rower
60 Pull-Ups or 30 Muscle Ups
… And so on… Adding 20 reps each round (or 10 on the muscle ups if you choose that route)
Only 1 person may work at a time on this section. Switch whenever you like!
Metcon (AMRAP – Rounds and Reps)
(26-36min.)
10min. AMRAP:
Get as far as possible in this ladder…
20 Deadlifts (185/135)
20 Burpees
30 Deadlifts (235/165)
30 Burpees
40 Deadlifts (285/195)
40 Burpees
… And so on… Adding 10 reps each round AND adding weight (50lb for men and 30lbs. for women)
each round.
Only 1 person may work at a time on this section. Switch whenever you like!