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Partner WOD

 

EMOM 20 min 5 stations:

Rope climbs
Row
DUs
Wallball Clusters (30/20lbs)
Assault Bike

Partner A works for 30 seconds then switches with Partner B. One partner working at a time. Absolutely murder yourself in that 30 seconds, with good form of course.

Pairs start at different stations and spend 4 minutes at each.

NB: Set the clock to 40 intervals of 30 seconds with 10-second breaks to accommodate the change-overs.

WhatsApp Image 2018-12-15 at 12.21.10

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“Karnnie”

 

For Time:

30 Wall Balls (20/14lbs)
50 Double Unders
50 Ab Mat Sit-ups
30 Wall Balls
40 Double Unders
40 Ab Mat Sit-ups
30 Wall Balls
30 Double Unders
30 Ab Mat Sit-ups
30 Wall Balls
20 Double Unders
20 Ab Mat Sit-ups
30 Wall Balls
10 Double Unders
10 Ab Mat Sit-ups

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Quick reminder of the plan:

  • After this week we will be halfway through the strength cycle,

  • We will continue loading until mid-December,

  • The final two weeks of the year will be “12 Days of Christmas”

  • Then the first two weeks of 2019 will end the strength cycle,

  • That will be followed by de-load week and a testing week,

  • Thereafter we head into pre-Open GPP

 

Workouts