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Archives: Partner

Saturday, July 11, 2020

150m bear crawl while your partner performs 100 mountain climbers, then switch.
150m walking lunge while your partner holds the bottom of a virtuous squat, then switch.
150m broad jump while your partner does air squats, then switch.  You need to complete 100 squats total before moving on.
150m Gorilla (two hand touch on ground) side shuffle (switch directions half way) while your partner performs burpees.  You need to complete 100 total.
450m run while your partner holds a front plank, then switch.
450m run while your partner holds a reverse plank, then switch.

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Saturday, July 4, 2020

In partners (one working at a time) complete:

100m Crab Walk
100 Reverse Plank Hip Raises
200m Bear Crawl
200 Air Squats
4 Laps around the football field (approx. 1 mile)
200 Front Plank Shoulder Touches
200m Bear Crawl
100 Tuck Jumps
100m Crab Walk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, June 27, 2020

In partner’s (one person working at a time) complete 5 rounds for time of:

25m Overhead Medicine Ball Walking Lunge (each)
50m Medicine Ball Chest Throw (each)
75m Broad Jumps (each)
25m Shuttle Run (there and back each)
50m Shuttle Run (there and back each)
75m Shuttle Run (there and back each)
REST 1:00

After your 5th round with NO REST complete:

Full Field Length and Back Overhead Reverse Medicine Ball Throw (both partners working at the same time).

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Saturday, June 20, 2020

Outdoor Partner WOD

  1.  10 – 150m sprints.  Start as a group each time, rest 30s from when the last person crossed the line.
  2. Alternating (one person working at a time) in Partners complete:

200 Air Squats
200m Bear Crawl
200 Single Leg Hops (alternate legs each set)
200 Mountain Climbers
200 Switch Lunges

Coach’s notes:

Post time for sprints and time to complete chipper to comments.

WOD Leaderboard
Comments: 1

Saturday, June 6, 2020

At Home WOD

“846” – In memory of George Floyd

In Partners complete for time:

141     Milk Jug Lateral Raises (total)

            Run 400m

141     Broad Jumps (total)

            Run 400m

141     Milk Jug Push Press (each)

            Run 400m

141     Squats (each)

            Run 400m

141     Milk Jug Swings (each)

            Run 400m

141     Meter Bear Crawl (each)

___     Run 400m

846

WOD:

Complete for time:

141     Bent Over Dumbbell Row 

            Run 400m

141     Broad Jumps

            Run 400m

141     Dumbbell Push Press

            Run 400m

141     Squats

            Run 400m

141     Dumbbell Swings

            Run 400m

141     Meter Bear Crawl

___     Run 400m

846

Coach’s notes:

Post time to complete to comments. For individual WOD, use 25#/15# dumbbells.

WOD Leaderboard
Comments: 1

Saturday, March 14, 2020

TT WOD – Partner:

In partners complete for time:

100 Synchronized Walking Lunges
100 Alternating Single Arm Shoulder to Overhead (total) – 40#/25#/hand

* If either partner sets their dumbbells down, 5 Synchronized Burpee penalty.

50 Synchronized Box Jumps – 24”/20”
50 Alternating Bear Crawl (total) – 40ft., one partner working at a time, switching each 40ft.
25 Rope Climbs
25 Synchronized Overhead Squats – 40#/25#/hand

 WOD

Complete As Many Rounds As Possible in 12 minutes of:

5 Muscle-ups
20 Side Shuffle – 20 ft.

Practice scales with any time remaining.

 

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete for WOD to comments.

WOD Leaderboard
Comments: 3

Saturday, January 25, 2020

TT WOD – Partner:

In partners complete:

10 Synchronized Rounds of Cindy 

Then complete 2 rounds of:

20 Synchronized Clean and Jerk – 135#/95#

30 Synchronized Wallballs – 20#/14#

40 Synchronized Ring Rows

WOD

Partitioning as you see fit complete 3 rounds for time of:

6 Muscle-ups

12 Dumbbell Press – 45#/30#/hand

18 Dumbbell Hang Squat Cleans – 45#/30#/hand

24 Dumbbell Box Step Overs – 45#/30#/hand over 24”/20”

30 Two Foot Lateral Hops Over Dowel – 24”/20”

600m Row

Coach’s notes:

Post time to complete each WOD to comments.

WOD Leaderboard
Comments: 7

Saturday, January 4, 2020

TT WOD – Partner:

In partners (one person working at a time) complete for time:

100 Cal Row
100 Push Press – 45#/30#/hand
100 Toes to Bar
100 Ground to Overhead – 45#/30#/hand
100 Cal Row

WOD:

“Barbara” – 5 rounds for time(s) of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:00 REST

Compare to Saturday, August 29, 2015

Coach’s notes:

Post time to complete partner WOD and times per round and total working time for WOD to comments.

WOD Leaderboard
Comments: 2

Saturday, December 28, 2019

TT WOD – Partner

In partners complete:

1:30 AMRAP Clean and Jerk – 135#/95#, while partner does
1:30 AMRAP Row for Cals, then switch.
1:00 REST
1:30 AMRAP Burpees over Bar, while partner does
1:30 AMRAP Pull-ups, then switch.
1:00 REST
1:30 AMRAP Deadlift – 135#/95#, while partner does
1:30 Box Jumps – 24”/20”, then switch.
1:00 REST
1:30 Toes to Rings, while partner does
1:30 Push Press – 135#/95#, then switch
1:00 REST
3:00 AMRAP Squat Snatch – 135#/95#, both partners working at the same time.

WOD:

A. “Elizabeth” – 21, 15, 9 rep rounds for time of:

Clean – 135#/95#
Ring Dips

Compare to Sunday, August 26, 2019

B. Any time remaining working on muscle-up tech.

Coach’s notes:

Post reps complete in a sets for Partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 4

Saturday, December 22, 2019

TT WOD – PARTNER:

In partners for combined total weight complete the following lifts in any order and rotating every 5 minutes. 

  1.  Clean and Jerk
  2.  Back Squat
  3.  Bench Press 
  4.  Deadlift

WOD:

40, 30, 20, 10 rep rounds for time of:

Side Shuffle – 20 ft.
Sumo Deadlift High Pull – 95#/55#
Bench Press – 95#/55#

Coach’s notes:

Post loads for each lift, plus totals and order complete for TT WOD Partner and time to complete for WOD to comments.

WOD Leaderboard
Comments: 4