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Archives: Partners

Saturday, May 19, 2018

TT WOD – Partner

A.  Work on a weakness in lifting.

B.  In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump Overs – 24”/20”
7 Thrusters – 135#/95#
21 Double Unders

Rest until the running clock reaches 20:00, then in teams of two complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump Overs – 24”/20”
9 Push Press – 135#/95#
9 Ring Dips

WOD

20, 16, 12, 8, 4 reps for time of:

Wallballs – 20#/14# to 11’/10’
Dumbbell Walking Lunges – 50#/35#/hand, one overhead, one at shoulder
Toes to Bar

TT WOD – Gymnastics

A.  For 25 minutes alternate practicing kicking up to handstand (free standing/scale = wall) and 7 position assisted strict muscle-ups.

B. Complete As Many Rounds As Possible (AMRAP) of:
Run 200m
30s false grip hold
Run 200m
30s ring support

 

 

Coach’s notes:

Coach’s notes:  Post time to complete regular WOD to comments.  For TT WOD’s, post all results to comments.

WOD Leaderboard
Comments: 3

Saturday, May 5, 2018

TT WOD: Partner

A.  Work on strength that needs work for 20 minutes.

B.  For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)

8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…8 minutes

8 Burpee Box Jump-Overs (24″/20″)

8 Ring Dips

Rest 4 minutes, and then…8 minutes

8 Ground to Overhead (135/95 lbs)

8 Toes to Bar

Coach’s notes: Post rounds and reps completed to comments.

WOD:

A.  Work to a heavy thruster in 15 minutes.

Compare to Sunday, May 21, 2017

B.  “Fran”
21, 15, 9 rep rounds for time of:
Thrusters – 95#/65#
Pull-ups

Compare to Saturday, December 16, 2017

TT WOD – Gymnastics

A.  For 25 minutes practise kicking up to handstand and 7 point assisted strict muscle-ups.

B.  Complete As Many Rounds As Possible (AMRAP) in 15 minutes of:
Run 200m
30s False Grip Hold
Run 200m
30s Ring Support

Coach’s notes:  Post notes for all and rounds and reps complete in B to comments.

Comments: 4

Saturday, April 28, 2018

WOD:
Work to your heaviest in the following complex:

Clean Pull/Squat Clean and Jerk

Coach’s notes:  Post loads for all sets to comments.

TT WOD – Partner:

  1. Work strength movement that is current weakness
  2. In teams of two, alternating each movement, complete ten rounds for time of:
    400 Meter Run
    40 Air Squats
    10 Burpee Box Jump-Overs (24″/20″)

(Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc…)

Comments: 4

Saturday, April 14, 2018

A1.  Dumbbell Turkish Get-up – 5 reps/arm X 5 sets, rest 90-120s

Compare to Friday, December 8, 2017

A2.  Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 90-120s

Compare to Friday, December 22, 2017

A3.  Broad Jump – 3 consecutive jumps X 5 sets, rest 90-120s

Compare to Saturday, October 14, 2017

 

TT WOD – Partner

In partners complete:

10 Rope Climbs
50 Cal Assault
50 Wallballs over the rig
50 Cal Row
50 Burpees over Box – 24”
50 Shuttle Runs – 25 ft.
50 Push Press – 135#/95#
10 Rope Climbs

Coach’s notes:

Post results for all sets to comments. TTWOD-Partner - Post time to complete.

WOD Leaderboard
Comments: 3

Tuesday, April 10, 2018

Humboldt Heros WOD

In partners complete: As Many Rounds As Possible (AMRAP) in 20 minutes of:

Row 194m
14 Burpees Over Bar
15 Squat Cleans – 135#/95#
6 Muscle Ups

Drop ins free all day today with a minimum $10 donation to go towards the Broncos Humboldt GoFundMe account.

Coach’s notes:

One person works at a time, post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Wednesday, February 14, 2018

In partners complete 1 Round for time of:

1000m row
100 Push-ups
50 Medicine ball clean thrusters – 20#/14#
25 Toes to bar
250 Double Unders
100 Push Press – 45# for all
50 Medicine ball tosses over the rig – choose your weight
25 Toes to bar
1000m row

Coach’s notes:

Post time to complete to comments. For the medicine ball toss over the rig, set up like a wallball, but throw the ball over the pull-up bar to your partner on the other side of the rig. Choose the h

WOD Leaderboard
Comments: 10

Tuesday, September 26, 2017

Attollo Cup WOD 1 – 2017

In partners complete As Many Rounds As Possible (AMRAP) in 18 minutes of:

75 Cal Row
75 Overhead Squats (OHS) – 115#/75#
75 Toes to Bar
40 Handstand Push-ups (HSPU’s)
75 Box Jumps – 24”/20”
75 Shoulder to Overhead – 115#/75#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Friday, March 24, 2017

In partners complete:

50 Shuttle runs (20 feet per run)
75 Cal Row while partner hangs from bar
100 Box Jumps – 24”/20”
125 Double unders each
150 Walking Lunges with dumbbells at side – 30#/45#/hand

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Tuesday, February 14, 2017

In partners complete one round for time:

100 Cal row (total) while partner holds deadlift – 225#/150#
150 Wallballs (total) while partner holds dumbbells overhead – 45#/30#
200 Double unders EACH while partner holds handstand

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Monday, December 5, 2016

In partners complete:

750m row while one partner holds a handstand
50 Burpees to a plate (45#)
25 Synchronized Chest to Bar Pull-ups
500m row while one partner hangs on the bar
50 Box Jumps – 30”/24”
25 Deadlifts – 315#/205#
250m row while partner holds a medicine ball overhead squat – 20#/14#
50 Partner wallballs – 20#/14#
25 Handstand Push-ups while partner holds the deadlift – 315#/205#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7