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We Run this Motha

29
Dec

We Run this Motha

Saturday Partner WOD!!! — This is practice for War of the WODs =)

Part A. Black Jack: With a running clock, complete the following

Max Reps in 3-mins…

-21 Thrusters

-21 Burpees over the bar

-Remaining time: Max pull-ups

Max Reps in 2:30…

-21 Thrusters

-21 Burpees over the bar

-Remaining time: Max knee-ups

Max Reps in 2:00…

-21 Thrusters

-21 Burpees over the bar

-Remaining time: Max Slam Ball over Shoulder (50/35)

L1: 135/95, HSPU in place of burpees, Remaining time 1.) Bar Muscle up, 2.) Chest to bar, 3.) Pullups

L2: 95/65, as written

L3: 75/55, as written

L4: DB Thrusters, Remaining Time: 1.) Max Ring Rows, 2.) Max Knee to 90, 3.) Max Ground to over the shoulder 20/15

(3-min Rest)

Part B. Triple 7’s: With a running clock, complete the following

8 x 1-minute Rounds— 4/person—Trading Minutes

-7 Deadlifts

-7 Hang Cleans

-7 S2OH

-Remaining time: Double Unders

L1: 165/105, DU 

L2: 95/65, DU or 3:1 for the DU Ratio 

L3: 75/55, SU or 3:1 for the DU Ratio

L4: DB DL, DB Cleans, DB S2OH, Singles 

(3-min Rest)

Part C. “Bull City Mode”: Within 6-mins, complete

-40 cal Row

-30 DB Snatches, alternating

-Remaining time: Lunges

L1: 50/35, Single DB OH Lunges 

L2: 35/20, FR Lunge (Open Style)

L3: 20/15,  Farmer’s Carry Lunge

L4: 15/12, Body Weight Lunges 

(3-min Rest)

Part D. “Run the table”: Within 8-mins, complete

Max Clean plus Max Snatch for each person

Person 1: Assault Bike

Person 2: Working on Max Clean or Max Snatch weight

*Switch however— trying to find the heaviest 1RM for Snatch & Clean and most meters on Assault Bike

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