Tag Archives: Partner WOD

Sunday, July 23, 2017

Sunday FUNday!
AMRAP 20
Dice of Death
1 = 10 Push Ups
2 = 10 Ring Rows
3 = 400m Run
4 = 10 Air Squats
5 = 10 Sit Ups
6 = Give 10 Burpees

Our partner WOD today is a long term favorite, Dice of Death! Partner up, roll a die and consult the chart. After you finish that roll the die again. If you get a 6 you get hand out 10 burpees to another team. Rest while the other team does those burpees! Your score will be the number of rounds you can complete in 20 minutes.

Saturday, July 15, 2017

Partner WOD:
AMRAP 20
Partner 1: 200m Sandbag Run
Partner 2: 10 Kettlebell Swings, 10 Goblet Squats, as many times as possible

Score it total number of reps completed. Partners will switch between running and kettlebells. Partner 1 will continue wherever Partner 2 left off (if the first person did 9 kbs, person 2 would do 1 kbs and then go onto squats.)

If weather is nice, have people do the workout outside rather than running in and out of the building.

Tuesday, July 4, 2017

One Workout at 9am
“1776”
100 each, any way you’d like:
Double Unders
Sit Ups
Ring Rows/Pull Ups
Push Ups
Air Squats
Burpees
Kettlebell Swings
Wall Balls
Box Jumps
Lunges
Then, a 776m run to finish it all off for 1776 reps completed!

One class at 9:00am today. Gym Closed the rest of the day – enjoy your day!

Group up with a few other people to share equipment and space. You can modify total number of reps if needed, or partner up with someone (which I highly recommend…this one is pretty brutal.)

Saturday, July 1, 2017

Strength: Grip/Holds
Power: Jumping
Skill: Pistols

Partner WOD:
It’s a Threesome!
In teams of 2 or 3
Complete 3 famous Girl’s Benchmark Workouts!
Angie: 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Air Squats
Karen: 150 Wall Balls
Grace: 30 Power Clean & Jerks (135/95)

Must do the workouts and movements in order. Must complete all of the reps before moving on to the net one. Split the reps up within your group as needed. One person works while the other(s) rest.

Saturday, June 17, 2017

Partner WOD:
AMRAP 24
400m Walking lunge (both partners lunge simultaneously)
600m Run w/ medicine ball (alternate who carries med ball)
800m Run
1000m Row

Today is all about traveling long distances differently. At least you have a partner to share the misery with. Stay next to the path (in the grass/dirt) for the lunges and skip the roads to preserve your knees.