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WOD 012415: One for you one for me!


CROSSFIT Team WOD Teams of Two – Relay Style 1 completes a round then switch. 5 Minute AMRAP 10 Wall Ball Shots 5 Burpees – 1 Minute Rest – 5 Minute AMRAP 30 Double Unders 10 KB Swings (24/16kg) – 1 Minute Rest – 5 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats

CROSSFIT

Team WOD

Teams of Two – Relay Style

1 completes a round then switch.

5 Minute AMRAP

10 Wall Ball Shots

5 Burpees

– 1 Minute Rest –

5 Minute AMRAP

30 Double Unders

10 KB Swings (24/16kg)

– 1 Minute Rest –

5 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

– 1 Minute Rest –

5 Minute AMRAP

20 OHWL (45/35#)

10 Box Jumps (24/20”)

 

BARBELL

A. Front squat 6×2@75%
B. Snatch – HS
C. C&J – HS
D. weighted plank 3 sets

 

BOOTCAMP

Teams of 2

For Time:

1000 m row- each partner does 250 m consecutive and then switch

300 singles/doubles- switch every 30 reps

200 Squats- switch every 20 reps

150 KB swings- switch every 15 reps

100 Push Ups- switch every ten reps

50 Partner Wall Balls

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Example Patterns

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