Partner WOD

Partner “Nutts”

With a partner complete as many rounds as possible in 30 minutes of:

• 10 Handstand Push-ups
• 15 Deadlifts (250#/173#)
• 25 Box Jumps (30″/24″)
• 50 Pull-ups
• 100 Wall Balls (20#/14#)
• 200 Double Unders
• 400m Run with 45#/35# Plate

This is a variation of the Hero WOD “Nutts” to honor Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Normally the workout is one round for time, however we are changing this into a Partner AMRAP.  One partner works at a time while the other rests.  Both partners will run together, however only one partner is carry a plate.  Goal is to get through two rounds.

Strength/Accessory

3 sets for quality:

• Bench Press x 6-8 @ 31×1 Tempo
• Double DB Single Leg RDL x 10/10
• Hollow Hold Flutter Kicks x :30

Conditioning

15:00 AMRAP:

• 20 Alternating DB Snatches (50#/35#)
• 20 Single Arm DB Overhead Reverse Lunges (50#/35#)
• 7 Bar Muscle-ups

Scaling:

• Single Arm Overhead Lunges → Single Arm Front Rack Lunges → Weightless Lunges
• 7 Bar MU → 3-5 Bar MUs → 10-15 C2B Pull-ups → 10-15 Pull-ups

Strength

4 x 5 Tempo Back Squats @ 22×1

• Complete a Max Effort set of  Chin-ups after each round

*Attempt to finish slightly heavier than last week’s Tempo Back Squats

Conditioning

“Rowing with Grace”

With a partner – 15:00 AMRAP:

• Row for Calories

At the 3:00 and 9:00 minute mark complete the following:

• 30 Clean and Jerks (155#/103#)

Partners may split up the Clean and Jerk reps however they wish.  No calories can be accumulated until the 30 C&Js are completed.

Strength

A1. Low Hang Power Clean (below knee) x 4-4-3-3-2-2

• Rest :30

A2. Tall Box Jump x 3-3-3-3-3-3

• Rest :60

Conditioning

3 rounds for time:

• 600m Run
• 50 Double Unders
• 15 Kb Swings (70#/53#)

Notes:

• Goal should be sub 5 minute rounds.  Scale run to 400m if needed.
• Scale 50 Double Unders to 30 Double Under or 125 Singles
• Kettlebell Swings should be a challenging unbroken set.

Strength/Power

Every 2:00 for 6 sets:

• 1 Power Clean + 3 Thrusters

Build to as heavy as possible.

Conditioning

5 x 2:00 Rounds of:

• 10 Thrusters (95#/63#)
• 10 Burpee Box Jump Overs (24″/20″)
• Max Rep Thrusters w/ remaining time

Rest 2:00 between rounds.

Score is total number of Thrusters completed for all five rounds.

Choose a Thruster weight that you know you can complete ten unbroken reps with to start each round.  Scale Burpee Box Jump Overs to 7 reps per round if need be.

Partner WOD

Alternating exercises with a partner, complete as many rounds as possible in 25:00 of:

• 50 Double Unders (Scale 100 Singles)
• 40 Russian Kb Swings (60#/44#)
• 30 Wall Balls (24″/20″)
• 20 Box Jumps (24″/20″)
• 10 Strict Pull-ups

* Partner 1 will complete 50 Double Unders, Partner 2 will complete 40 Russian Swings, Partner 1 will complete 30 Wall Balls, so on and so forth.

Olympic

8 x 2 Power Snatch – Every :90

• Reset between reps. Building as you go.

Conditioning

Complete for time:

• 1000m Row

Then 21-15-9 of:

• Push Press (115#/83#)
• Toes-2-Bar

Strength/Accessory

4 sets for quality:

• 5 Back Squats @ 22X1 Tempo (7-8 RPE – Good positioning at bottom is focus)
• 10/10 Single Arm Bent Over Rows
• :60 Plank Hold

Conditioning

4 rounds for time:

• 50 Double Unders
• 15 Overhead Squats (95#/63#)

Strength

12:00 EMOM:

• Even – 3 Deadlifts @ 80%
• Odd – 10 DB Z Press @ 8 RPE

Conditioning

Complete for time:

• 30 Wall Balls (20#/14#)
• 30 Kb Swings (53#/35#)
• 600m Run
• 30 Wall Balls
• 30 Kb Swings
• 600m Run
• 30 Wall Balls
• 30 Kb Swings

Olympic

5 x 3 High Hang Squat Cleans

• Start @ 60-65% and build to something heavy

Conditioning

Complete 3 rounds for time:

• 21 Pull-ups
• 15 Lateral Bar Hopping Burpees
• 9 Power Cleans (185#/123#)