Join us for a special 2022 Partner WOD at 9 and 10 AM
2022 PARTNER WOD
2021m Row (split as needed)
12 rounds (alternate rounds with partner)
(Rx: 115/80) (Fx: 95/65) (Rx+: 135/95)
5 Deadlifts
4 Front Rack Lunges
3 Thrusters
2 Shoulder-to-overhead
1 Snatch
31 Synchro Bar Facing Burpees Over the Bar
2022m Row (split as needed)
We have a modified New Years Eve schedule today! We will have classes at 6 AM, 7 AM, Noon, and 3 PM.
Strength
EMOM 15
1 Power Clean (ME)
Conditioning
4 Rounds
With a Partner, Alternating Movements
200m Run
20ft Handstand Walk (Fx: 40ft Bear Crawl) (Rx+: 40ft)
20 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)
SCHEDULE UPDATE: No 4:30 PM WOD today!
Strength
E2MOM 14
Back Squats
1: 3@75 – 80%
2: 2@75 – 80%
3: 1@85 – 90%
4: 1@85 – 90%
5: 1@90 – 95%
6: 1@100%+
7: 1@100%++ (optional)
Conditioning
AMRAP 9
18 Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
36 Kettlebell Swings
72 Double Unders (Fx: 54)
Strength
E3MOM 15
3 Push Jerks (ME)
Conditioning
2 Rounds
Work :45/Transition :15
1: 17/11 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: AMRAP Toes to Bar
3: 17/11 Calorie Ski (Fx: 12/8) (Rx+: 20/15)
4: AMRAP Toes to Bar
5: Rest
Strength
E2MOM 14
Deadlifts
1: 3@75 – 80%
2: 2@75 – 80%
3: 1@85 – 90%
4: 1@85 – 90%
5: 1@90 – 95%
6: 1@100%+
7: 1@100%++ (optional)
Conditioning
3 Power Snatches to start each set. Followed by:
10 – 8 – 6 – 4 – 2
Overhead Squats
(135/95) (Fx: 95/65) (Rx+: 175/120)
