Warm Up:
6 Minutes Max Calorie Air Bike
@85% Somewhat Hard Pace (pain)
In teams of 2/One bike per team/Partition as needed/Score=Total Calories.
Metcon:
Partner WOD
3 RFT of:
Weighted 400M Run (14/20# Vest)/
30 Weighted Ring Row (20″ box)
Level 1= 3 RFT of:
400M Run/
30 Ring Row (feet elevated 12/20″ box)
In teams of 2/Both partners will run 400m together/partition Ring Rows as needed/Score = total time.
For RX’d, use your weighted vest if you have one. Or you can ask about a loner vest or s
Metcon:
Partner WOD 1 (06/18/22)=
RX’d=
4 Rounds of:
RX’d=
4 Rounds of:
60 Seconds Max Reps Thruster (65/95#);
60 Seconds Rest/
60 Seconds Max Reps Power Clean; 60 Seconds Rest/
60 Seconds Max Calorie Row (5/8);
60 Seconds Rest
Partners will alternate accumulating max reps for 60 seconds on each movement/Score= Total reps completed per round. Use a whiteboard to track reps.
