PARTNER WOD

Partner WOD
Weightlifting
Thruster (10 rep max)
Warmup Sets

3-5 Sets of 5-7 Reps @ Lighter Weights
Working Sets

Take 2-4 Attempts @ Heavier Sets of 10

Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

PARTNER WOD

Partner WOD  August 10, 2019

Partner WOD
Weightlifting
Thruster (10 rep max)
Warmup Sets

3-5 Sets of 5-7 Reps @ Lighter Weights
Working Sets

Take 2-4 Attempts @ Heavier Sets of 10

Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here