Archives: Partners
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 LeaderboardFriday, 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 LeaderboardSaturday, 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 LeaderboardSaturday, 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.
Saturday, October 26, 2019
Coach’s notes:
Post time to complete Partner WOD and notes for rounds and reps complete in EMOM for WOD to comments.
WOD LeaderboardSaturday, October 12, 2019
TT WOD – Partner
In partners complete for time:
2500m row alternating at 250m each
100 push-ups alternating at 10 each
75 Synchronized Box Jumps – 24”/20”
50 Synchronized V-ups
25 Rope Climbs
50 Synchronized Kettlebell Swings – 1.5/1.0 mood
75 – Wallballs – 20#/14#
100 Deadlift – 135#/95#
2500m row alternating at 250m each
WOD
3 rounds for reps of:
1:00 Left Hand Dumbbell Overhead Walking Lunges – 50#/35#
1:00 Muscle-ups
1:00 Double Unders
1:00 Right Hand Dumbbell Overhead Walking Lunges
1:00 REST
Coach’s notes:
Post time to complete Partner WOD and reps per movement, per round and all totals for WOD to comments.
WOD LeaderboardSaturday, 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 LeaderboardSaturday, June 29, 2019
TT WOD – Partner:
Run 1 mile each, then
Row 1000m (first one back can start), then dividing work as you see fit complete 3 rounds of:
50 Box Step-Up and Overs – 50#/35# dumbbells
50 Burpees over Bar
50 Ground to Overhead – 95# for all
Finishing with a 1 mile run each.
WOD:
For time complete:
Accumulate 2:00 L-sit, then
21, 15, 9 rep rounds of:
Dumbbell Overhead Squats – 45#/30#/hand
Chest to Bar Pull-ups
Finishing with 2:00 L-sit
Saturday, June 22, 2019
TT WOD – Partner:
For time complete:
100 Ring Rows, while partner holds plank, then
75 Deadlift@ 155# for all, while partner hangs from bar, then
50 Toes to Bar, while partner holds hips extension, then
75 Cal Row, while partner holds wall sit, then
100 Shoulder Press @ 45#/35#, while partner holds front rack.
WOD:
15, 12, 9, 6, 3 rep rounds for time of:
Bar Muscle-ups
Overhead Squat – 115#/75#
Saturday, June 8, 2019
TT WOD – Partner:
For 3 rounds each alternate with your partner:
Run 200m, while your partner performs
AMRAP Ring Rows
Then for 3 rounds each alternate with your partner:
Row 250m, while your partner performs
AMRAP Push-ups
Then for 3 rounds each alternate with your partner:
100 Single Unders, while your partner performs
AMRAP Medicine Ball Cleans – 20#/14#
Then both partners complete 1 mile run.
WOD:
Work to your heaviest load in the following dumbbell complex:
(Power Clean/Front Squat/Hang Squat Clean/Devil’s Press/Shoulder to Overhead) X 2
Coach’s notes:
Post total partner reps and time to complete partner WOD and load for all sets of WOD to comments.
WOD Leaderboard