Partner WOD
“Helen Meets Grace”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
Then….
30 Clean & Jerks #135/#95
Partner must each run 400M. You can’t start your KB Swings until both partners are back from run. You may split up work however you choose when each run is complete.
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WOD
A.1 Pull Ups- Weighted, Strict, Chest 2 Bar- Work on them. No bands. 20 Minutes.
A.2
5 Minute AMRAP
10 Box Jumps
10 GHDSU/ 20 Sit Ups
10 OH Squats #95/#65
Rest 5 minutes
5 Minute AMRAP
10 Toes 2 Bar
10 Ring Dips
10 KB Swings
A.3
100 4 Count Flutter Kicks
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WOD
A.1
Clean & Jerk OTM x 10 x 2 #165/#115
A.2
Tabata Row 8x :20 on :10 off Men 100M per round/Women 85M per round
A.3
Accumulate 2 Minutes L -Sits
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WOD
A.1 Press 10, 10, 10
A.2
“Donny”
21-15-9-9-15-21
Deadlift #225/#155
Burpee
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WOD
A.1
5 Sets
Power Snatch+Hang Squat Snatch+Squat Snatch+ OH Squat
A.2
10-9-8-7-6-5-4-3-2-1
KB Swings
Goblet Squats
Chest 2 Bar Pull Ups
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WOD
A.1 Back Squat 6×4 Across
A.2
12 Minute AMRAP
12 Wall Balls
12 Russian Twists (using wall ball)
6 Crossover Push Ups (One hand on the ball one hand on the floor, push up, then walk hands across the ball to the other side and push up = 1 Crossover Push Up.
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