Bring a friend WOD

(tehdään sen ystävän kanssa, kenet kutsut jumpalle <3)

With partner AMRAP in 15 minutes of:

P1) 500/400m row

P2) Max effort plate GTOH

M: 20 kg N: 15kg

Score: Total reps of plate GTOH.

*Toinen soutaa, toinen tekee GTOH:ja ja sitten vaihto kun metrit täynnä soutajalla.

With a pair

10min ON/1min OFF
A) Row
B) Ski
C) Bike

CONDITIONING

6 rounds for time:

5 DB Thruster @22,5/15kg
10 TTB
15/12cal Row

RPE 4, very heavy breathing

Target: <12min and unbroken sets with thrusters.

Tailoring Options:

DB Thruster: Decrease loading→ 15/10kg
TTB→ decrease rep scheme or do Hanging High Knees

Power Clean: Build to a 1RM in 10 sets. Rest 2
- Sets should look like 3-3-2-2-1-1-1…

Snatch pull
5x3r 2 reps in the tank.
Rest as needed.

Gymnastics for 10-20min. Check the video for movements or go by feel.

2 rounds for time:
21Cal Row
15 T2B
9 Cleans
50 DU
9 Cleans
15 T2B
21cal Row

Don't drop the barbell, keep it controlled.
Rest 3min btw rounds.

1st round barbell 50/35kg
2nd round barbell 70/50kg

For time with a partner
Complete together
100 burpees other is hanging
50 DB Thrusters
100 airsquats partner does wall sit hold
50 DB Devilpress
100 SU partner in inchwormhold
50 DB Manmakers
50 burpees other is hanging
100 Thrusters
50 airsquats, other in wall sit hold
100 Devilpress
50 SU and other in inchwormhold
100 Manmakers 🧔

DB weight 50lbs/35lbs

Timecap 40 min

Once, for quality:
900 m row or 4 min bike
90 kb swings
900 m row or 4 min bike
90 DU
900 m row or 4 min bike
90 sit ups
900 m row or 4 min bike
90 air squats
900 m row or 4 min bike

For Time:
Buy-In: 25 Burpees

21-15-9
Shoulder to Overhead 60/40kg
Pull-ups

Cash-Out: 25 Burpees