PARTNER WOD

Partner WOD With Rach

12 Mins AMRAP

7 Strict HSPU

10 DeadLift 225#

Rest 1 Min

12 Mins AMRAP

7 Thruster 135#

10 Pull Up

- 11 Rds + 2 HSPU

- 6 Rds + 6 Thruster

PARTNER WOD

Teams Of 2 With Trojan

6 x 400m

25 MU

150 WallBall 12Kg

25 MU

- 29:17

REST DAY PARTNER WOD

Partner WOD with Trojan

5 Mins

10 Front Squat 135#

AMRAP Bar Facing Burpee

Rest 1 Min

5 Mins

10 DeadLift 225#

AMRAP DU

Rest 1 Min

5 Mins AMRAP

Clean & Jerk 135#

- 42

- 189

- 24

SNATCH + CLEAN & JERK + MET COND

Snatch 

177# x 1

177# x 1

188# x 1

Clean & Jerk 

207# x 1

227# x 1

247# x 1

10 Mins AMRAP

5 C2B

10 Push Up

15 Box Jump 24"

- 6 Rds + 4 C2B

DEADLIFT + SNATCH BALANCE + PARTNER WOD

DeadLift

375# x 1 x 3

Snatch Balance 

207# - 227# - 247#

Teams of 2

15 Mins 

10 Thruster 135#

35 DU

- 10 Rds + 7 Thruster

TRAINER WOD

Trainer WOD @ CrossFit 029 With TyPhoon

Teams Of 2

5 Mins AMRAP

10 GHD Sit Up

AMRAP DU

Rest 1 Min

5 Mins AMRAP

15 Cal Ski Erg

AMRAP Strict MU

Rest 1 Min

5 Mins AMRAP

Snatch 135#

- 289 DU

- 22 MU

- 43 Snatch

TRAINER WOD

Trainer WOD @ CrossFit 029 XiAn

20 Mins AMRAP

30 WallBAll 20#

30 Burpee Facing BoxJump 24"

30 Power Clean 115#

- 2 Rds + 10 WallBall

SNATCH COMPLEX + FRONT SQUAT + MET COND

Front Squat 

305# x 1

305# x 1

Snatch + Hang Snatch 

155# x 1

155# x 1

1,3,5,7,9 MU

9,7,5,3,1 Front Squat 185#

AES 200m

- 13:19

PROWLERS

5 Rds (3 Plates)

100m Prowler

1.04. / 1.07 / 1.03 / 1.13 / 1.35

BACK SQUAT + CLEAN & JERK

Back Squat

295# x 1

335# x 1

355# x 1

Clean & Jerk

187# x 1 

207# x 1 x 2

SNATCH BALANCE + SNATCH COMPLEX + MET COND

Snatch Balance 1RM

207# - 227# - 247#

Snatch + Hang Snatch

155# x 1

175# x 1 x 2

21, 15, 9 OHS 115#

AES 400m

- 9:36

JERK + DEADLIFT + MET COND

Jerk 1RM

195# - 215# - 235#

DeadLift 1RM

345# - 365# - 387# 

Teams Of 2 With Rach

7 Mins AMRAP

5 Strict HSPU

7 DeadLift 225#

Rest 1 min

7 Mins AMRAP

5 Thruster 135#

7 Burpee Over Bar

- 12 Rds

- 5 Rds + 2 Thruster

CROSSFIT LEVEL 2 - DUBAI

Trainer WOD @ RCF LifeSpark With Chad

Front Squat

275# x 1

295# x 1

295# x 1

Snatch 

175# x 1

175# x 1

187# x 1

CROSSFIT LEVEL 2 - DUBAI

Trainer WOD @ RCF LifeSpark

Teams Of 2 With Simon

100 Cal Bike

200 WallBalls 20#

- 12:29

CLEAN COMPLEX + FRONT SQUAT + MET COND

Clean + Hang Clean + Jerk 

187# x 1

207# x 1

229# x 1

Front Squat 

285# x 1

305# x 1

305# x 1

12 Mins Ladder

1 Burpee

1 WallBall 12Kg

2 Burpee

2 WallBall...

- 11 Rds + 5 Burpee

BACK SQUAT + MET COND

Back Squat

247# x 10

267# x 10 

285# x 10 PR

Alternating Tabata

KBS 36Kg

DU

KBS = 9-8-8-6-6-5-5-5 = 52

DU   = 30-30-30-30-30-26-24-21 = 221

Total = 273