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WOD 101919: Fall In Line With Your Partner!


CrossFit: Conditioning: Teams of 2 (A) 1000 Meter Ski 25 KB Swings 25 Box Jumps (20″) 50 Partner Sit Ups (B) 1000 Meter Row 25 KB Swings 25 Box Jumps (20″) 50 Partner Sit Ups (C) 3000 Meter Bike 25 KB Swings 25 Box Jumps (20″) 50 Partner Sit Ups (D) 1 Mile Run (each

CrossFit:
Conditioning:
Teams of 2
(A)
1000 Meter Ski
25 KB Swings
25 Box Jumps (20″)
50 Partner Sit Ups
(B)
1000 Meter Row
25 KB Swings
25 Box Jumps (20″)
50 Partner Sit Ups
(C)
3000 Meter Bike
25 KB Swings
25 Box Jumps (20″)
50 Partner Sit Ups
(D)
1 Mile Run (each 2x 400M until complete)
25 KB Swings
25 Box Jumps (20″)
50 Partner Sit Ups

BootCamp:
WOD 1:
Teams of two
10 Man Makers
20 SSD V- Ups
30 Wtd Step Ups
40 Plank Opposite Toe Touch
50 WB Lunges
40 Plank Opposite Toe Touch
30 Wtd Step ups
20 SSD V-ups
10 Man Makers

Weightlifting:
Oly:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best * No more than 20 Minutes
Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best * No more than 20 Minutes

Power:
Bench Press
(3) 5 x @ 60%
WIDE!! Grip Bench Press (maybe an inch wider than normal grip)
(3) 3 x @ 60%
Spoto or JM Bench Press (tricep blaster – bench + Skull crusher)
(3) 3 x @ 60%
Dumbbell Lat Pull Overs
(3) 10 x @ AHAP
DB Front Raises
(2) x 8 @ AHAP
DB Skull Crushers
(2) x 8 @ AHAP

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