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PARTNER WOD

CROSSFIT TRENCHES – CrossFit

Metcon (Time)

For time 10-9-8-7-6-5-4-3-2-1 of:

C&J 115/85

T2B x 2

DL x 3

*Run 400m after rounds 8, 5 & 1*

Example: two partners split up 10 reps of C&J, 20 reps of T2B and 30 reps of DL… all the way down to 1 rep of C&J, 2 T2B and 3 DL.  One partner works at a time. Runs are together

MY STOMACH HURTS

CROSSFIT TRENCHES – CrossFit

LEFTOVERS (AMRAP – Reps)

Partner WOD – In teams of 2, partner A performs as many reps as possible in 30sec and then partner B performs as many reps as possible in 30sec and then partner A proceeds to the next movement, etc.

3 Rounds for reps of:

Ski erg for cals

40ft sprints

Weighted Russian Twists 25/15 plate

Sandbag C&J 70/55

Goblet Squat 53/35

V-ups

KB SDHP 53/35

Sandbag hops

1min Rest

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CROSSFIT TRENCHES – CrossFit

‘Turkey lurkey doo and Turkey lurkey dap’ (Time)

For time:

30 C&J 135/95

*Rest 5min, then…

5 rounds of:

15 Cal Row

15 RKBS 53/35

*Rest 4min, then…

4 rounds of:

4 Jumping Candlestick

8 Single Arm Alternating DB P Snatch 50/35 (4 ea side)

16 DU

*Rest 3min, then…

3 rounds of:

15 Box Jumps 24/20

15 Push Press 95/65 (no rack)

2min rest, then…

20 Wall-balls 20/14

30 Sit-ups

*Rest 1min, then…

30 Dead ball G2OS
*CAP TIME: 50min*