Partner WOD
As a team
00:00 – 00:03
24 Toes to Bar, 20 Clean RX 60 kg
00:03 – 00:06
24 Toes to Bar, 16 Clean RX 70 kg
00:06 – 00:09
24 Toes to Bar, 12 Clean RX 80 kg
00:09 – 00:12
24 Toes to Bar, 8 Clean RX 90 kg
00:12 – 00:15
24 Toes to Bar, 4 Clean RX 100 kg
Full Body Upper Focused
A.1 4 x 8-10 Front Squat
A2. 3 ss 12 KB Deadlift High pull + 12 Leg extension
A3. 4 x8-10 Strict Pull up
A4. 4 x 8-10 Bench press
A5. 3 ss 12 Chest Supported Close Grip Row+ 12 Incline DB Flies
A6. 3 ss 15 Tricep Dips (weighted if possible) + 15 Rope Hammer Curls
A7. 3-4 ss 20 DB Sit ups + 20 Plank DB Touches
Full Body Lower Focused
B1. 4 x 10(per leg) Kickstand Bar Deadlift
B2. 3 ss 15 Leg press + 15 GHD mini band reverse hypertension
B3. 3 ss 20 KB Goblet step back Lunges + 15 trx Glute Bridges
B4. 4 x 8-10 Chin ups
B5. 4 x 8 (per hand) Alternating DB Shoulder press
B6. 3 ss 12 DB Chicken Press + 12 DB Wide Grip Row
B7. 3 ss 20 V ups + 30 Cable Trunk Rotation (15 per side)
