Skill:  DB Work

WOD:  Partner Workout

As a team of 2, complete the following for time:

100 DB Push Press (50/35/ea), while partner holds a handstand against the wall

75 DB Squat Cleans (50/35/ea), while partner holds a wall squat at parallel

50-50-40-40-30-30-20-20-10-10 Double Unders, while partner holds a ring support

*Partners may switch as needed for the first 2 exercises and partners must alternate sets of double unders.  Reps may not be accumulated if static hold is not held. 

**All reps completed before moving onto the next exercise

***20 Miniute Cap


A benefit to static holds is their remarkable ability to increase your muscular strength.  This workout affords that opportunity while stressing stamina. 


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WOD:  Pick 1 or 2 Options

Option 1- Make up a missed workout from this week


Option 2- Skill Day:  Pick any movement you want and work on technique


Option 3- 4 Rounds:

Run 200m

100' Single Arm Farmer Walk (Right) (70kb/53kb)

100' Single Arm Front Rack Walk (Right)

100' Single Arm Farmer Walk (Left)

100' Single Arm Front Rack Walk (Left) 

60 Double Unders


Option 4- 30 Min easy bike, row, run or combo


Option 5- Flexibiity Routine