Tag Archives: Partner WOD

Saturday, May 6, 2017

Partner WOD:
“The Gobbler”
For time, with a partner (one person working at a time except for the runs)

200m Run
100 Double Unders
200m Run
100 Sit Ups
200m Run
100 Pull Ups
200m Run
100 Wall Balls
200m Run
100 Burpees
200m Run
100 Kettlebell Swings
200m Run
100 Second Plank Hold
200m Run
100 Knees to Elbow

Partner up and split the reps of 100 any way  you’d like. Must do all of the reps before moving on to the next movement and must do them in order. Both partners run the 200m together and must both be back before anyone can start movement reps.

Saturday, April 29, 2017

Partner WOD:
Partner Cindy
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Today we are going to take one of the favorite “Girls” workouts and put a partner twist on it! One Partner Runs 400m while the other partner works through Rounds of Cindy. The running partner picks up where other Partner left off, keep alternating. The score is the total number of rounds completed. Have fun!

Sunday, April 2, 2017

Sunday FUNday!
Farmer Carries

Team WOD
200m Farmers Carry

While 1 team member does farmer carries the rest of the team does reps of the following
Team member 2: OH plate lunges
Team member 3: Box jumps
Team member 4: Wallballs

When Team member one gets back from farmer carry everyone rotates one spot.

Score is total number of reps completed by all team members.

 

We will work on proper farmer carry form. There is much more to this than just picking up some heavy objects and going. Keep the shoulders down and back and relaxed, this will save your arms and allow your grip to work longer.

Saturday, April 1, 2017

April Focus:
Strength: Shoulder Press

Power: Clean & Jerk
Skill: Kipping

Partner WOD:
Partners alternate rounds of:
10-9-8-7-6-5-4-3-2-1*
Dumbbell thrusters
Pull Ups

*Both partners do 10 burpees between rounds

Dumbbell thrusters are fun! Expect them to be more difficult than regular thrusters as each arm has to pull its own weight. Choose your weight wisely!

Pullups will be a challenge after the shoulders work through those thrusters, scale appropriatly!

Partner 1 the will do 10 thrusters then 10 pull ups, while partner 2 will rest. Both partners will do 10 burpees together. Then partner 2 will do 9 and 9.

Saturday, March 25, 2017

Partner WOD:
22 Minute AMRAP w/Plate (45/25):
400 m run w/ plate (run w/ partner w/o plate)
40 Ground to OH (rest)
30 OH Walking Lunge Steps (lunge w/o plate)
20 Plate Back Squats (air squats)
One plate shared between partners, person w/o plate does parentheses, start of WOD is the last time plate touches the ground for 22 minutes, 10 burpees each as penalty each time plate touches the ground during WOD.