WOD 1
4 rds for time
10 Front squats (each) 95/135
10 partner burpees
Intermediate: 75/105
Beginner: 55/85
Standards:
Front squats can only be performed while the other partner holds the bar above the top of their head. If falls below that, squat does not count and the squatter must stop and wait until the bar goes up again. Each person must perform 10 squats per round but that does not have to be in any particular order.
Burpee – both partners must have their chest and thighs on the ground at the same time. If one partner gets up before the other is on the ground the rep does not count. At the top position, both partners hands must touch in a “high five” fashion. Since partners may be of different heights, the hands must be above the head of the shortest person
Workout 2a
8 min AMRAP
Length of gym in a wheelbarrow walk
3 squat clean DB thrusters 35/55
Intermediate: 25/35
Beginner: 15/25
One partner will hold the others legs and together they cross the length of the floor, once both partners have crossed the line, 3 squat clean thrusters must be performed. Only one person can perform the movement on each end but teams are free to decide if it is the walker or the carrier. On the way back, the other partner must perform the movement. For mixed teams, the men’s weights will be at one end and the woman’s at the other. If both partners fail to cross the line while in the wheelbarrow position, the judge will plant their foot and the last good position and the team will be forced to start again from there. When returning, teams must start from behind the line. As a forced safety rule: If any team collapses on the floor, they both must complete 5 burpees then return to the spot at where they fell (so you don’t over run your partner and smash them into the ground)
Squat clean DB Thrusters- a full squat clean must be performed and DBs must be locked out in the overhead position
Then 1 min rest………….
WOD 2b – Oops, gotta wait for that one