workout of the day
02.08.2020 Partner WOD- Bring A Friend Day
Make up Strength/Skill
WOD:Partner WOD
21:00 AMRAP
10 wall balls 20/14
10 DB snatch 50/35 35/20
10 cal row
every 3:00 partners stop and complete 10 synchronized burpees
*you go, I go style wod*
February Monthly Challenge
day 8- pistol 8 reps each side. Be sure to alternate sidesOR touch down squats
Other challenges this month
Complete
100 calories on the assault bike
Make up Strength/Skill
WOD:Partner WOD
21:00 AMRAP
10 wall balls 20/14
10 DB snatch 50/35 35/20
10 cal row
every 3:00 partners stop and complete 10 synchronized burpees
*you go, I go style wod*
February Monthly Challenge
day 8- pistol 8 reps each side. Be sure to alternate sides OR touch down squats
Other challenges this month
Complete
100 calories on the assault bike
10.05.19 Partner WOD 'Step by Step'
WOD
Team of 2
Step by Step- 15:00 Time cap
30 wreckbag cleans 70/50/35
100 feet wreckbag walking lunges- each person
60 TTB- one works, one holds the wreckbag
400m run together with bag
60 TTB
100 feet wreckbag walking lunges
30 wreckbag cleans
Make up Strength/Skill
WOD
Team of 2
Step by Step- 15:00 Time cap
30 wreckbag cleans 70/50/35
100 feet wreckbag walking lunges- each person
60 TTB- one works, one holds the wreckbag
400m run together with bag
60 TTB- one works while one holds the wreckbag
100 feet wreckbag walking lunges- each person
30 wreckbag cleans
Extra Mobility to continue on from our monthly challenge- 10 minutes each day will make a difference!
pigeon pose 1:00 each side
single leg forward fold 2:00 each side
thread the needle 1:00 each side
happy baby pose 2:00
08.31.19 Partner WOD 'Round and Round'
WOD: Round And Round
5 Rounds Each
Partner 1 - Run 200M
Partner 2 - 15 Wall Balls (20/14)
4 Rounds Each
Partner 1 - Row 400 M
Partner 2 - 8 Clean and Jerk (135/95)
3 Rounds Each
Partner 1 - 50 Double Unders
Partner 2 - 25 V-Ups or tuck ups
2 Rounds Each
Partner 1 - 20 Toes 2 Bar
Partner 2 - 15 Thrusters (115/75)
Both working at same time. New round can not begin until both partners complete movement.
WOD: Round And Round
5 Rounds Each
Partner 1 - Run 200M
Partner 2 - 15 Wall Balls (20/14)
4 Rounds Each
Partner 1 - Row 400 M
Partner 2 - 8 Clean and Jerk (135/95)
3 Rounds Each
Partner 1 - 50 Double Unders
Partner 2 - 25 V-Ups or tuck ups
2 Rounds Each
Partner 1 - 20 Toes 2 Bar
Partner 2 - 15 Thrusters (115/75)
Both working at same time. New round can not begin until both partners complete movement.
08.24.19 partner wod 'Mixed Bag'
Partners- 'Mixed Bag'
AMRAP 21:00
Buy in 800m Run together
200m run with wreck bag- 100m each person
30 deadlifts 155/105 135/95 115/75
200m run with wreck bag
25 hang power cleans
200m run with wreck bag
20 front squats
200m run with wreck bag
15 push jerks
200m run with wreck bag
10 clusters
Partners- 'Mixed Bag'
AMRAP 21:00
Buy in 800m Run together
200m run with wreck bag- 100m each person
30 deadlifts 155/105 135/95 115/75
200m run with wreck bag
25 hang power cleans
200m run with wreck bag
20 front squats
200m run with wreck bag
15 push jerks
200m run with wreck bag
10 clusters
04.06.19 Partner WOD
WOD:
Partners
For Time
100/70 cal row
70 thrusters 95/65
40 Sandbag ground to over the shoulder - every 10 reps each partner needs to carry the sandbag 50 feet
Make up Strength/Skill
WOD:
Partners
For Time
100/70 cal row
70 thrusters 95/65
40 Sandbag ground to over the shoulder - every 10 reps each partner needs to carry the sandbag 50 feet
06.09.18
WODWith a partner for time 400m sandbag run- always run together trading off the sandbag
3 rounds- each person 50 feet OH walking lunges with plate 45/25 15 KB swings 53/35
600m sandbag run 3 rounds- each person 10 deadlifts 225/155 10 push ups
400m sandbag run 3 rounds- each person 5 burpee box jump overs 24/20" 5 manmakers 50/35 35/20 (row, row, push up, clean, press)
