Friday, July 17, 2015

Friday - WOD 164 - Howdy Partner

Partner WODs... Got to love 'em.

The partner WOD gives you a chance to work at extraordinary levels by having a partner back you up when you get to your max limit.

Partnering also gives you a chance to work with someone in a capacity that will either give you an opportunity to teach, or to learn.

So remember to have a good time today.

Skill/strength :
Beginner- clean progressions

Advanced - squat clean 3-3-1-1-1 (do not move up in weight unless you land below parallel)

WOD
In a partner pair for time

5 burpee penalty for the whole team every time the bar is dropped.
burpees will be done at the end of the

Part A
1 partner  Rows 200 meters
Other Partner is holding deadlift 95/65 Rx 75/55 Int
2nd partner rows 200 m
Other partner is holding deadlift
Once 2nd partner is back:
50 push  presses (1 partner at a time, can not drop the bar) 95/65

Part B
1 partner Rows 200 meters
Other Partner is holding deadlift 115/85
2nd partner rows 200 m
Other partner is holding deadlift
Once 2nd partner is back:
60 Hang Power Clean 115/85  (1 partner at a time, can not drop the bar)

Part C
1 partner Rows 200 meters
Other Partner is holding deadlift 135/95
2nd partner rows 200 m
Other partner is holding deadlift
Once 2nd partner is back:
70 deadlifts  (1 partner at a time, can not drop the bar)

*must go in order. No rest between parts.

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