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Archives: Partner

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

Saturday, December 14, 2019

TT WOD – Partner:

In partners complete As Many Reps As Possible (AMRAP) in 10 minutes of:

10 Partner Wallball Push Press over (pull-up) Bar – choose weight
10 Synchro Pull-ups
10 Synchro Squat Snatch – 95#/65#
10 Synchro V-ups

REST 3:00, then

Alternating with your partner complete:

100 Forward and Reverse Shuttle Runs – 20ft.

* Every minute perform 5 synchro med ball cleans – 20#/14#

WOD:

A.  5000m Row

Compare to Friday, December 11, 2009

B. Practice SLIPS for 20 minutes.

Coach’s notes:

Post rounds and reps complete for partner AMRAP and time to complete shuttle runs. For WOD post time for 5000m row and notes regarding SLIPS to comments.

WOD Leaderboard
Comments: 1

Saturday, November 30, 2019

TT WOD – Partner:

In partner’s complete for time:

100 Synchro Deadlift 
75 Synchro Front Squat
50 Synchro Overhead Squat
25 Shoulder to Overhead
* Weight for all movements is 95#/65#.  For each break in the sets, perform 10 synchro wall balls – 20#/14#.

REST 3:00, then in partner’s complete for time:

40 Synchro Knees to Elbows
30 Synchro Pull-ups
20 Synchro Toes to Bar
10 Synchro Strict Pull-ups

* For each break in sets, perform 8 synchro burpees.

WOD:

A.  Row 1000m
      REST 3:00
      Row 750m
      REST 2:00
      Row 500m
      REST 1:00
      Row 250m

B.  With any time remaining practice handstand walks, holds, etc.

Coach’s notes:

Post time to complete each part of Partner WOD, plus total time, plus penalties. Post time for each row and total row time for WOD. plus invert practice notes to comments.

WOD Leaderboard
Comments: 2

Saturday, November 16, 2019

TT WOD – Partner

A.  In 10 minutes in partners establish a 1RM shoulder to overhead and a 2RM shoulder to overhead. 

Only one partner can count for each lift, and your score is the total of the 2 lifts.  For example if one partner lifts 135# X 1 and the other partner lifts 120# X 2, then the score is 135 + 120 = 255.

B.  Then in partners complete for time:

50 Pull-ups while your partner holds a handstand
50 Hand release Push-ups while your partner hangs from the bar.
10 Rope Climbs
50 Toes to Bar while your partner holds a deadlift (225#/150#)
25 Devil’s Press – 50#/35#/hand

WOD

A1.  Bench Press – 5 reps X 5 sets, rest 90-120s

A2.  Sumo Deadlift – 5 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets/WOD’s to comments.

WOD Leaderboard
Comments: 4

Saturday, October 19, 2019

WOD  

A.  Hang Power Snatch – 3 reps X 6-8 working sets, rest 90-120s

B.  Snatch Balance – 2 reps X 6-8 working sets, rest 90-120s

TT WOD – Partner:

Alternating rounds with your partner complete As Many Rounds As Possible in 10 minutes of:

5 Back Squat (from Floor) – 135#/95#
5 Pull-ups

Then with NO REST and working in partners with only one person working at a time complete As Many Rounds As Possible in 10 minutes of:

2 Clean and Jerk – 135#/95#
15 Kettlebell Swings – 1.5/1.0 pood
4 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
6 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
8 Clean and Jerk………..continuing adding 2 clean and jerk each round.

Then with NO REST and working in partners, one person working at a time complete:

2000m row, then
50 Burpees over Rower.

Compare to Saturday, April 13, 2019

Coach’s notes:

Post loads for all sets in WOD and rounds and reps complete for Partner WOD and time for row and burpees.

WOD Leaderboard
Comments: 2

Saturday, September 28, 2019

TT WOD – Partner:

In partners for time complete:

50 Synchronized Kettlebell Swings – 1.5/1.0 pood
3:00 Synchronized L-sit hold
* For each break in your set, perform 15 Synchronized KB Sumo Deadlift High Pulls
50 Synchronized KB Box Step Overs (waterfall style over single box, choose box height)
3:00 Synchronized KB Overhead hold
* For each break in your set, perform 15 synchronized push-ups
50 Synchronized Medicine Ball Squat Clean and Shoulder to Overhead – 20#/14#
3:00 Synchronized Medicine Ball Wall Sit
* For each break in your set, perform 15 synchronized medicine ball switch lunges
50 Wallball Partner Tosses Over the Rig
3:00 Synchronized Handstand Hold
* For each break in your set perform 15 synchronized ring rows

WOD:

Alternating Every Minute on the Minute (EMOM) complete:

5 Clean and Jerk – 135#/95#
5 Bar Muscle-ups, after 6:00 add one rep to each
6 Clean and Jerk
6 Bar Muscle-ups, after 12:00 add one rep to each
7 Clean and Jerk
7 Bar Muscle-ups, after 18:00 add one rep to each set, etc……..

 

Coach’s notes:

Post time to complete partner WOD plus notes and penalties and rounds and reps complete for WOD to comments.

WOD Leaderboard
Comments: 2

Saturday, September 21, 2019

TT WOD – Partner:

In partners complete for time:

50 Sumo Deadlift High Pull (95#/65#) while partner holds a reverse plank, then
100 Push-ups while partner hangs from bar, then
50 Dumbbell Front Squats while partner holds Dumbbells at side – 45#/30#/hand, then
100 Switch Lunges while partner holds the bottom of a squat, then
50 Synchronized Knees to Elbows, then
100 Synchronized Sit-ups, then
50 Synchronized Burpees, then
100 Cal Row

WOD:

A.  21, 15, 9 rep rounds for time of:

L Pull-ups

Clean and Jerk – 135#/95#

B.  Practice skipping with any time remaining.

Coach’s notes:

Post time to complete WODs and notes for skipping practise to comments.

WOD Leaderboard
Comments: 4

Saturday, September 7, 2019

TT WOD – Partner:

In partners complete for time:

50 Synchronized Box Jumps – 20” for all
50 Synchronized Knees to Elbows
50 Burpees (total) while one partner rows 1000m.  You must complete 50 burpees and the 1000m row dividing work as you see fit before moving on.
50 hang power snatch – 95#/65#, dividing as you see fit.
50 deadlift while your partner hangs from the bar – 95#/65#
50 push press while your partner holds a plank – 95#/65#
800m run with a single 50#/35# dumbbell each.
100 double unders as a team.

WOD:

A1.  Strict Pull-ups – 5 reps X 5 sets, rest approx. 90s

A2.  Ring Push-ups – 10-12 reps @ 3010 X 5 sets, rest approx. 90s

A3.  Row – 15/12 Cals X 5 sets, 0s rest

A4.  Dumbbell Overhead Squats – 12 reps X 5 sets @ 50#/35#/hand, rest 0s

A5.  Double Unders – 60 reps X 5 sets, rest 120s

Coach’s notes:

Post time to complete partner WOD and results for all sets in WOD to comments.

WOD Leaderboard
Comments: 3

Saturday, August 31, 2019

TT WOD – Partner:

Complete As Many Rounds As Possible (AMRAP) in 12 minutes of:

8 Box Jumps
8 Kettlebell Swings – 1.5/1.0 pood

*While partner hangs from the bar

Then complete As Many Rounds As Possible (AMRAP) in 12 minutes of:

8 Alternating Single Arm Dumbbell Ground to Overhead – 70#/45#
8 Burpees to a Plate – any plate!
8 Knees to Elbows

*While your partner runs 200m

WOD:

“Jackie” – 1 round for time of:

1000m Row
50 Thrusters – 45# for all
30 Pull-ups

Compare to Friday, December 26, 2014

Coach’s notes:

Post rounds and reps complete for couplet and triplet in partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 6