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Archives: Partners

Saturday, August 29, 2020

In partners complete for time:

6 – 100m Forward/Reverse Sprints, while your partner performs side plank leg lifts.  You must complete 150 total before moving on, then,

6 – 100m Side Shuffles (50m each side), while your partner performs hip raises.  You must complete 150 total before moving on, then,

6 – 100m Sprints, while your partner performs (air) thrusters.  You must complete 150 total before moving on, then,

6 – 100m Broad Jumps, while your partner performs candlestick raises.  You must complete 150 total before finishing.

 

Coach’s notes:

Post time to complete to comments. We will continue to ride out the good weather, so meet at Robert Thursk.

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Saturday, August 22, 2020

In partners complete:

Partner 1 runs 4 laps of the field while partner 2 performs burpees, then switch. 

*you must complete 150 burpees as a team before moving on.

Partner 1 runs 2 laps of the field while partner 2 performs squats, then switch. 

*you must complete 200 squats as a team before moving on.

Partner 1 runs 4 laps of the field while partner 2 performs V-ups, then switch. 

*you must complete 150 V-ups as a team before moving on.

Partner 1 runs 2 laps of the field while partner 2 performs bear crawl, then switch. 

*you must complete 200m as a team before finishing.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Saturday, August 15, 2020

In partners complete:

10 – 50m sprints (5 each alternating), then working at the same time complete:
200 Jumping Jacks (total)
200 Front Plank Flutter Kicks (total)
200 Sit-ups (total)
10 – 50m sprints (5 each, alternating), then working at the same time
complete:
100 Burpees (total)
100 Side Plank Leg Lifts (each @ 50/side)
100 Tuck Jumps (total)
10 – 50m sprints (5 each alternating

Coach’s notes:

Post time to complete to comments. Remember we are at Robert Thirsk High School.

WOD Leaderboard
Comments: 3

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
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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