“Armistice Partner WOD”
22 Minute AMRAP
RX – 135/95
11 Power Cleans
11 Burpees (Over Bar)
19 Toes to Bar (T2B)
18 Wall Balls
Scaled – Without Barbell
11 Burpees
11 Walking Lunges
19 Sit Ups
18 Air Squats
3 minutes on bike or rower
3 rounds of:
10 Banded high pulls
10 Banded front squats
10 Banded good mornings
5 Deep squat thoracic rotations (R/L)
50′ Carioca
At 80% of your 1RM Clean complete 6 x 3, you have 15 minutes to complete.
Masters: 5 x 3
15-12-9-6-3 reps for time of:
Double dumbbell hang squat clean and jerks
Pull-ups
14 minute time cap
Competitors
Men: 50 lbs
Women: 35 lbs
Intermediate
Men: 40 lbs
Women: 25 lbs
Scaled
Men: 20 lbs
Women: 10 lbs
3 minutes on bike or rower
3 rounds of:
5 Kettlebell suitcase deadlifts (R/L)
10 Goblet good mornings
10 Kettlebell deadlifts
5 Inch worm
50′ Side shuffle (R/L)
Build to a heavy 3 rep, then reduce to 90% and complete 6 x 3 resting 1 minute inbetween sets.
Masters: 5 x 3
For max reps at each station:
Tabata strict handstand push-ups
Rest 40 seconds
Tabata sit-ups
Rest 40 seconds
Tabata push-ups
Rest 40 seconds
Tabata jumping back squats
Rest 40 seconds
(4 total rounds for 16 minutes total)
Tabata interval is 20 seconds of work followed by 40 seconds of rest for four intervals
Score is total reps
Competitor
Men: 75 lbs back squats
Women: 55 lbs back squats
Scaled
Men: 45 lbs
Women: 35 lbs
