PARTNER WOD:
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (14/20 lb) (9/10 ft)
20 toes-to-bars
– Run together; split the remaining work evenly.
Intermediate:
3 rounds for time with a partner:
400-m run
30 walking lunges
20 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/14 lb) (9/10 ft)
12 toes-to-bars
– Run together; split the remaining work evenly.
Beginner:
3 rounds for time with a partner:
200-m run
20 alternating lunges in place
20 ring rows
Start at 15:00 and go to completion:
3 rounds for time with a partner:
200-m run
20 wall-ball shots (6/10 lb) (8/9 ft)
12 hanging knee raises
– Run together; split the remaining work evenly.
Home Workout:
3 rounds for time with a partner:
400-meter run
30 walking lunges
30 single-arm dumbbell hang power cleans (35/50 lb)
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-meter run
20 single-dumbbell thrusters (35/50 lb)
20 V-ups
– Run together; split the remaining work evenly.
Masters 55+ option:
3 rounds for time with a partner:
400-meter run
30 walking lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time:
400-meter run
20 wall-ball shots (10/20 lb) (9/9 ft)
20 toes-to-bars
– Run together; split the remaining work evenly.
Movement scaling options:
Run: Distance, substitutions
Walking lunge: Reps, air squats, air squats to a target
Pull up: Reps, ring rows
Wall ball shot: Load, target height, med-ball front squats, med-ball push presses
TTB: Reps, knees-to-armpits, hanging knee raises, V-ups, lying leg-raises
Cool down:
1 set:
1:30 couch stretch/leg