PARTNER WOD: AMRAP 22
30 T2B | Other partner HS Hold
45 Thrusters @ 75/55 | Other partner hangs from the pull-up bar
60 DB OH Lunges @ 50/35 | Other Partner 60 Cal Row
– Athletes may switch as needed on each movement, and their partner must be holding before any reps can be accumulated.
Intermediate:
30 knees-to-chest | Other Partner Handstand Hold
45 Thrusters @ 75/55 | Other Parter Hands from pull up bar
60 DB OH Lunges @ 35/20 | Other Partner 60 Cal Row
– Athletes may switch as needed on each movement, and their partner must be holding before any reps can be accumulated.
Beginner:
30 hanging knee raises | Other partner holds a plank
30 Thrusters @ 45/35 | Other partner holds the bottom of a ring row
30 walking lunges| Other partner 30 Cal Row
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.
Home Workout:
3 rounds for time with a partner:
30 V-ups, non-working partner holds a handstand against a wall
45 double-dumbbell thrusters (20/35 lb), non-working partner hangs from the pull-up bar
60 single-dumbbell overhead lunges, non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.
Cool down:
1 set:
1:00 alternating scorpion stretch
1:00 seated straddle stretch (feet wide)