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Lifting Ourselves and One Another

Archives: Partner

Saturday, November 7, 2020

In partner complete in any order for time:

100 Cal Row, while partner maintains kettlebell (KB) Zercher hold – 1.5/1.0 pood
80 Synchro KB swings
60 Synchro Pull-ups
50 Synchro Alternating KB Zercher Reverse Lunges  
40 Synchro Wallballs – 20#/14#
30 Synchro Single Arm KB Presses
20 Synchro Toes to Bar
10 Synchro Burpee to Bar

Coach’s notes:

Post order or rep scheme is so inclined and time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, October 31, 2020

In partners complete As Many Rounds As Possible (AMRAP) in 24 minutes of:

20 Dumbbell Hang Squat Cleans, while you partner holds Dumbbells Overhead – 45#/30#

20 Prone Plank Alternating Dumbbell Rows, while your partner holds front plank

20 Candlesticks, while your partner holds dumbbells at shoulders

 

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Saturday, October 24, 2020

In partners complete:

50 Burpees Over Bar, while your partner holds a front plank
75 Synchro Push Jerk – 95#/65#
50 Pull-ups, while your partner hangs from the bar
75 Synchro Bent Over Rows – 95#/65#
50 Kettlebell Swings – 1.5/1.0 pood
75 Synchro Box Jumps – 20” for all
50 Alternating Single Leg Squats (Pistols)
75 Synchro Back Squats – 95#/65#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Saturday, October 10, 2020

In partners complete all work in any order, one person working at a time:

100 Wallballs – 20#/14# to 11’
25 Rope Climbs
100 Ring Rows
50 Hands on Box Jump Overs – 24”/20”
100 Overhead Squats – 75#/45#
75 Reverse Unders
100 Sit-ups

 

Coach’s notes:

Post order, rep scheme and time to complete to comments.

WOD Leaderboard
Comments: 1

Saturday, October 3, 2020

In Partners (one working at a time) complete for time:

100 Clean and Jerk – 135#/95#
100 Cal Row
100 Shoulder to Overhead – 135#/95#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, September 26, 2020

In partners complete:

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 30 High Knees, while partner two performs 30 Air Squats, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Bear Crawl 50m, while partner two performs 30 Back Extensions, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Broad Jump 100m, while partner two performs 30 Switch Lunges (15/leg), then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Sprint 100m, while partner two performs 20 Supine Hip Raises, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 30 Jumping Jacks, while partner two performs 30 Mountain Climbers, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 7 Burpees, while partner two performs 14 Sit-ups.

Coach’s notes:

This is our last OUTDOOR Partner WOD. Starting in October we will move back into CFC. Let’s get everyone out for this one last (epic) outdoor adventure. Post rounds and reps complete in each couple

WOD Leaderboard
Comments: 1

Saturday, September 19, 2020

In partners complete:

1 lap single under broad jumps (together), then
100 Supine Plank Alternating Single Leg Raises (each), then
100 Front Plank Alternating Shoulder Touches (each), then
100m Gorilla Side Shuffle (each), then
100 Candle Sticks (each), then
100 Skipping Rope Overhead Squats (each), then
100m Bear Crawl (each), then
1 lap single under broad jumps (together).

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Saturday, September 12, 2020

In partners complete:

Run 2 laps of the field each, then
100 V-ups total (working one at a time), then
100m Burpee Broad Jumps each (working at the same time), then
100 Push-ups total (working one at a time), then
100 Side Plank Reach Unders each (50/side), working at the same time, then
100 Supine Glute Raises each, working at the same time, then
2 laps total (one lap each) of Double Under two foot hops

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Saturday, September 5, 2020

In partner’s complete:

100 Reverse Plank Alternating Shoulder touches each, then

Run 4 laps of the field together, then working one at a time complete 50m crab walk (total), then

Run 3 laps of the field together, then working one at a time complete 100m bear crawl (total), then

Run 2 laps of the field together, then working one at a time complete 150m broad jumps (total), then

Run 1 lap of the field together, then working one at a time complete 200m walking lunges (total), then

Complete 100 air squats each.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Saturday, August 1, 2020

In Partners complete:

100 Reverse Plank Raises each, then
100 Tuck Jumps each, then
100 Front Plank Alternating Leg Raises each, then
100 Switch Lunges each, then
100 Sit-ups each, then
100 Supine Hip Raises each, then
100 Push-ups (total), then
100 Air Squats each

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1