Partner WOD

Friday, April 6, 2018

Workout:Partner WOD
As Many Rounds and Reps as Possible in 15 minutes of:
2 Bar Muscle Ups
12/8 Cal on Rower
8 Back Squat from Rack RX+(225,170) RX(205,155)

Rest 5 Minutes

As Many Rounds and Reps as Possible 10 minutes of:
1 Rope Climb
15 Power Snatch (75,55)

Rest 5 Minutes

As Many Rounds and Reps as Possible 5 minutes of:
21 Double-unders
5 Bar Facing Burpees
3 Deadlifts RX+(315,205) RX(225,175)
One Athlete will Complete a Round and then Switch

Wednesday, October 4, 2017

Workout: For Time in Teams of 2
2000 Meter Row (switch every 500 Meter)
200 Double Unders
100 Bench Press (155,105)
100 Power Snatch (95,65)
200 Double Unders
2000 Meter Row (switch every 500 Meter)

Accessory: Stretch
:30 Twisted Cross
:30 Thread the Kneedle, each arm
:30 Couch Stretch, each leg

Saturday, September 23, 2017

Workout: Teams of 2 w/ weight vest (20,14)

800 Meter Barbell Carry (Litter) (135,95)
100 Double Unders
75 Dumbbell Power Cleans (50,35)
50 Dumbbell 20” Box Step Overs (50,35)
400 Meter Barbell Carry (Litter) (135,95)
100 Double Unders
75 Dumbbell Power Cleans (50,35)
50 Dumbbell 20” Box Step Overs (50,35)
800 Meter Barbell Carry (Litter) (135,95)
Time Cap: 30 minutes

Thursday, August 10, 2017

Workout: Teams of 2
50-40-30-20-10 reps for time of:
Bench Press (185,115)
Push Press or Jerk (135,95)

Accessory: Stretch:
:30 Twisted Cross, each arm
:30 Thread the needle, each arm

Barbell Glute Bridges
4×10, each leg

Friday, May 12, 2017

Workout: For Time:
Teams of 2 MM/FF
10 Partner Deadlifts (405,315)
50 Team Wallballs (20,14)
200m Team Run
20 Partner Deadlifts (315,225)
50 Dumbbell Step-Ups (45,30) (24,20)
200 Meter Team Run
Partner Deadlift Holds & 50 Hand Release Push Ups (225,135)
Partner 1 – Deadlift Hold
Partner 2 – Hand Release Push-ups
200 Meter Run

Accessory: 100 Foot Handstand Walk
or accumulate 3 minutes in a wall facing Handstand Hold

Tuesday, February 21, 2017

Workout: For Time

In Team of 2, with one athlete working at a time complete:
150 calorie Airdyne
50 Handstand Push ups
100 calorie Airdyne
40 Handstand Push ups
75 calorie Airdyne
30 Handstand Push ups
50 calorie Airdyne
20 Handstand Push ups
25 calorie Airdyne
10 Handstand Push ups

Accessory:
Accumulate 3 minutes in a Weighted Plank Hold

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