January 20, 2017
SUPER SATURDAY!
MET CON: 33:00 AMRAP!
“Johnny’s B-Day Partner WOD”
DOB: 1/21/84 (33)
Goal: 5R-6R+! Perform as much of your work UB as possible. Limit transitions to as little as possible. Work at a competitive pace (80% to 90%).
*BUY IN: 1 Mile “Partner” Run FOR TIME + 33 “Synchronized” OTB Burpees! Note: Both athletes run the mile “together”.
Competitor:
21 Wall Ball Shots
#30/20 (10ft./9ft.)
21 Hang Power Cleans #135/95
21 T2B
RX:
21 Wall Ball Shots
#20/14 (10ft./9ft.)
21 T2B
21 Hang Power Cleans #115/75
Performance:
21 Hang Power Cleans #95/65 (#75/45)
21 Wall Ball Shots
#14/12 (10ft./9ft.)
21 T2B (Hanging Knee Raises or Double Knee Hugs)
Rules: Break up the reps using an 11/10 rep scheme (11/10 or 6/5/5/5). You cannot work while your partner is working with the exception of Burpees. For the Burpees, use 1 bar. The team must meet at a C2G position before jumping up from the Burpee. Both athletes must jump over the bar at the “same” time in order for the rep to count. Share equipment if possible. Single person WOD’ers will do 1/2 the work (with the exception of the 1 mile run). Have FUN 🙂