WOD WOD, December 22, 2018
Partner 1 :
12 air squats to med ball
9 knee raises
6 burpees onto 20kg plate
Partner 2 : 50 single skips
Flow:
3,2,1, go, partner 1 will work through 12 air squats to med ball + 9 knee raises + 6 burpees to plate while partner 2 works through 50 single skips, once both partners have finished their work, they swap positions and partner 2 works through the air squats, knee raises and burpees while partner 1 works through the single skips.
Continue this fashion until the 9 mins is complete
Scoring:
Score equals total rounds and reps combined of the "12-9-6" complex
AMRAP 6
3-6-9-etc Partner deadlifts 80/55kg
3-6-9-etc synchro bar facing burpees
flow:
3,2,1, go, both partners grab the bar and start their deadlifts, once complete, both partners work through 3 synchro bar facing burpees, they continue this fashion through 6 reps each, 9 reps each and so on until 6mins is complete
Scoring:
Total reps of both the deadlifts and burpees is the score
7/5cal bike
20m overhead deadball carry 12kg/9kg
7/5cal bike
20m deadball carry at chest 12/9kg
*Resting partner to reset bike each round
flow:
3,2,1,go, partner 1 works through 7/5cal bike, moving onto a 20m (up and back gym) overhead deadball carry, back onto the bike for 7/5 cal’s then a 20m deadball chest carry, once complete they tag their partner and partner 2 completes the same. Both partners go back and forth until the time is up.
Scoring:
Total rounds (and reps) completed by both partners
EG: both partners complete 6 rounds and partner 1 completed 5 cals on the bike, score is 12 + 5
both walks scored as 2 reps, 1 rep every 10m walked