The Workouts – RX’D

WOD #1: The X-Factor
(15 minute time cap) 

For time:
2 x Partner Wheelbarrow Walk (40ft)
50 Thrusters (Men: 95#, Women: 65#)
2 x Partner Wheelbarrow Walk (40ft)
50 Lateral Burpees Over partner
2 x Partner Wheelbarrow Walk (40ft)
50 Box jumps (Men: 24″, Women: 20″)
2 x Partner Wheelbarrow Walk (40ft)
50 KBS (Men: 53#, Women: 35#)
2 x Partner Wheelbarrow Walk (40ft)

Score = Total Time to Completion

*reps for thrusters, burpees, box jumps, and kbs may be broken up between partners as desired.
**Partners must alternated for wheelbarrow walks (if one does the first 40ft, the other must do the next 40ft back)

WODs #2, #3, & #4: Cupid’s Coil

Part 1: 5 minutes total:
Woman: amrap Deadlifts @ 135# in 2 minutes
at 2 minutes, athletes must add men’s weights and clips on the bar as fast as possible
Man: amrap Deadlifts @ 225# within remainder of 5 minutes

Score = total number of reps completed

Part 2: 4 minutes total, begins immediately after part 1:
within 4 minutes (in any order):
Max Unbroken Pull-ups – 1 attempt for each partner
Max Unbroken CTB Pull-ups – 1 attempt for each partner
Max Unbroken Bar Muscle-ups – 1 attempt for each partner

Score = total number of reps completed

Part 3: 10 minutes total, begins exactly 1 minute after part 2:
within 10 minutes:
Run 400m (Woman)
Run 400m (Man)
Row 500m (Woman)
Row 500m (Man)
AMRAP double unders in the remainder of 10 min (only one partner may work at a time)

Score = total number of double unders completed