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Archives: Partners

Saturday, August 8, 2020

In partners complete:

100m Walking lunge while partner holds a virtuous squat, switch, then
100m Bear crawl while partner holds a reverse plank, switch, then
100m Left leg hops while partner holds a left side bridge, switch, then 
100m Right leg hops while partner holds a right side bridge, switch, then
10 – 100m sprints (total), alternate with partner, then
100 Candlesticks (total), one working at a time, then
100 Back extensions (total), one working at a time, then
100 Mountain climbers (total), one working at a time, then
100 Front plank shoulder touches (total), one working at a time, then
10 – 100m sprints (total), alternate with partner.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Saturday, July 18, 2020

In partners complete:

AMRAP 50m Shuttle runs (alternate with your partner) in 10 minutes.

NO REST

AMRAP Alternate 10 Back Extensions while your partner holds a lunge position (switch forward leg each set) in 10 minutes.

NO REST

AMRAP Alternate 50m Single Leg Hops while your partner runs alongside (switch legs each set) for 10 minutes.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Saturday, June 13, 2020

In partner’s complete for time:

200m Walking Lunge (only one person working at a time)
50 Sit Ups each (you can work at the same time)
200m Single Leg Hops (only one person working at a time, alternate legs each set)
50 Push Ups each (you can work at the same time)
200m Bear Crawl (only one person working at a time)
50 Jump Squats each (you can can work at the same time)
200m Burpee Broad Jump (only one person working at a time)
50 Reverse Plank Raises (you can work at the same time)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Saturday, February 15, 2020

TT WOD – Partner:

In partners (one working at a time) complete:

100 Cal – erg of choice

Then 4 rounds of:

25 Overhead Squats – 95#/65#
40 Sit-ups
55 Bent Over Dumbbell Rows – 35#/25#/hand dumbbells or 1.0/0.7 pood
70 Reverse Unders

Then 100 Cal – erg of choice

WOD:

A. Shoulder Press – 2 reps X 5-7 sets, rest90-120s

B. Push Press – 3 reps X 5-7 sets, rest 90-120s

Coach’s notes:

Post time to complete Partner WOD and loads for all sets in WOD to comments.

WOD Leaderboard
Comments: 4

Saturday, February 1, 2020

TT WOD – Partner:

In partners for As Many Reps As Possible (AMRAP) complete:

2:00 Wallballs Over the Rig – choose your weight.
2:00 Synchronized Toes to Bar
2:00 Mirrored (Synchronized) Side Shuffle – 20ft.
2:00 Synchronized Sumo Deadlift High Pull – 65#/45#
2:00 Alternating Box Jumps – 20” for all.

NO REST, then in partners complete 2 rounds for time of:

10 Alternating Crab Walks (5/each) – 40 ft., while partner holds a front plank.
20 Ring Dips while partner holds L-sit.
30 Burpees over Bar (total) while partner holds reverse plank.
40 Power Snatch (total) while partner hangs from bar – 65#/45#
50 Synchro Overhead Squats – 65#/45#

WOD:

Every 2:00 for 20:00 complete:

Row – 32/26 Cals

 

 

Coach’s notes:

Post cals rowed, rest remaining per round to comments.

WOD Leaderboard
Comments: 5

Saturday, January 11, 2020

TT WOD – Partner:

Complete As Many Rounds As Possible (AMRAP) in 10 minutes of:

“DT”

12 Deadlift
9 Hang Power Clean
6 Push Jerk

*While your partner rows As Many Calories As Possible.  Switch as you see fit.

Then, without rest complete:

10 Pull-ups (share as you see fit )
27 Synchronized Thrusters – 65#/45#
20 Pull-ups
21 Synchronized Thrusters
30 Pull-ups
15 Synchronized Thrusters
40 Pull-ups
9 Synchronized Thrusters
50 Pull-ups

WOD:

10 rounds for time(s) of:

12 Chest to Deck Shuttle Runs – 20 ft.
8 Strict Ring Dips
4 Deadlift – 315#/205#
REST 1:00

Coach’s notes:

Post reps for AMRAP (Cals and reps for DT) and time to complete Partner WOD and time per round and total working time for WOD to comments.

WOD Leaderboard
Comments: 4

Friday, December 20, 2019

WOD:

A1.  Rope Climb – 3 reps (unbroken) X 5 sets, rest 90-120s

Notes: Must descend to under 5 feet without touching floor. 

A2.  Wallball Push Press – 20 reps (unbroken) X 5 sets, rest 90-120s

A3.  Row – 250m X 5 sets, rest 90-120s

 

Christmas Partner WOD:

In partners complete for time:

150 Switch Lunges (total) while your partner holds a bar in a rack – 135# for all, gals front rack, guys overhead, then

125 Double Unders (each) while your partner holds a front plank, then

100 Sit-ups (total), while your partner holds a V-sit, then

75 Cal Row (total) while your partner hangs from the bar, then

50 Synchro Toes to Bar, then 

50 Synchro Burpees to Bar

Coach’s notes:

Post results for each set in WOD and time to complete Christmas Partner WOD to comments.

WOD Leaderboard
Comments: 1

Saturday, November 23, 2019

TT WOD – Partner: 

In partners, one working at a time, complete for time:

10 Rope Climbs
20 Handstand Push-ups
30 Burpees Over Bar
40 Shoulder to Overhead – 95# for all
50 Kettlebell Box Step Overs – 1.5/1.0 pood 
60 Switch Lunges
70 Kettlebell Swings – 1.5/1.0 pood
80 Kettlebell Sumo Deadlift High Pull – 1.5/1.0 pood
90 Medicine Ball Cleans – 20#/14#
100 Double Unders

WOD:

4 rounds for reps of:

1:00 Power Snatch – 75#/45#
1:00 Toes to Rings
1:00 Row (Cals)
1:00 Wallballs – 20#/14#
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Saturday, November 9, 2019

TT WOD – Partner:

For time, in partner’s, partitioned any way, complete:

10 Rope Climbs 
20 Handstand Push-ups
30 Toes to Bar
40 Bear Crawl – 20 ft.
50 Sumo Deadlift High Pull – 75# for all
60 Burpees
70 Box Jumps – 24” for all
80 Medicine Ball Cleans – 20#/14#
90 Squats
100 Ground to Overhead – 75# for all

WOD

A.  Working only every odd minute complete in order:

30 Snatch – 135#/95#
75 Kettlebell Swings – 1.5/1.0 mood
30 Overhead Squats – 135#/95#

B. With any time remaining work on your skipping.

Coach’s notes:

Post time to complete WOD’s to comments

WOD Leaderboard
Comments: 2

Saturday, October 26, 2019

TT WOD – Partner:
 
A.  Partner 1 completes a 1000m row while partner 2 completes Fran. If one partner finishes first, partners may divide the remaining work. Then partners switch, with partner 1 performing Fran and partner 2 performing the 1000m row. Again work may be divided as you see fit once one partner is complete.  
 
NO REST
 
B. Complete Isabel as partners dividing work as you see fit. 
 
NO REST
 
C.  Complete Grace as partners dividing work as you see fit. 
 
NO REST. 
 
D. Partner 1 completes a 1000m row while partner 2 completes 50 single dumbbell box step overs – 50#/35# @ 20″ box for all . If one partner finishes first, partners may divide the remaining work. Then partners switch, and again, work may be divided as you see fit once one partner is complete.  
 
WOD: 
 
Alternating Every Minute on the Minute for 20 minutes complete:
 
5 Bar Pull Overs + 15 Push-ups in the 1st minute. 
50 Double Unders in the 2nd minute. 

Coach’s notes:

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

WOD Leaderboard
Comments: 4