WOD – Sat, Jun 21
Intent
Warm Up (Checkmark)
General (0:00-10:00)
2 Rounds:
:30 Row
:30 Air Squats
:30 Push-Ups
:30 Alt. Step Ups
10 Jumping Pull-Ups
10 KB Swings
Specific (10:00-20:00):
10 Wall Balls
10 DB Hang Cleans
10 Burpees
Practice round: 1 full minute of partner flow (1 works, 1 rests)
Conditioning (AMRAP – Rounds and Reps)
Partner RX Conditioning (20:00-50:00):
Death By Minute (30:00 Cap)
Partner 1: Minute 1 – 1 DB Hang Clean + 1 Burpee
Partner 2: Minute 2 – 2 DB Hang Cleans + 2 Burpees
… Continue alternating + adding 1 rep per round
(50/35lb DB, Clean from hang to shoulders)
Continue until both fail or cap is reached
Intermediate:
35/25lb DB
Step-Back Burpees
Baseline:
15/10lb DB
No-push-up burpee or squat jump
Cool Down (Checkmark)
(50:00-60:00)
Easy 400m walk
1:00 Seated Quad Stretch
:30 Banded Shoulder Opener per arm
This one’s just fun (and chaos). “Death by” pacing with a twist: you and your partner alternate full minutes, one working while one cheering/suffering. Expect escalating reps to hit fast. This format pushes coordination, anaerobic threshold, and mental grit.