08.22.2020 Partner WOD

Warm Up
https://www.instagram.com/p/CC_f2I5FDgk/ 🤟3 Sets
1. Half-Kneeling Plate Halo x 8/knee
2. Single Arm Plate Bent Over Hip Row x 8/arm
3. L Plate Floor Press x 8 reps
4. Weight Plate L Crunch x 8 reps
5. Plate Russian Twist x 24reps (12/side)

*move through from 1 to 5 and then back to 1 for the next set. 



WOD
"Chunky Peanut Butter"

Part One

Team of 2
Can you beat the 10:00?  Time Cap 13:00
10 rounds (5 each partner)
U Go I Go 
20 air squats
100m run
5 burpees

At 13:00 on the clock, everyone takes a 2:00 rest to get equipment ready for Part Two

Part Two
5 rounds for time- all on your own!
4 power cleans   115/85    95/65    75/55
3 shoulder to overhead
2 hang power cleans
1 thruster
12/10 cals row or 9/6 cals bike

08.15.2020 Team of 2

Outside group warm up
2 lengths shuffle

2 lengths high knees
2 lengths skip
1 length leg swings
4-5 each side  perfect stretch

then...
10/side shoulder taps
5 deep squat rotation + a walk out to a push up
10 empty barbell clean + press


Mobility
child's pose x 5 deep breaths
hip hurdles x 10 each side
ankle pulses x 30 seconds each side
yoga push ups x 5



Burgener Warm Up with PVC or stick

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean4. tall clean to 2", 4", 6", full squat


WOD
"Peanut Butter & Jelly"
Team of 2

Buy in 800m Run together
100 weighted walking lunges 35/20 20/15 DBs each hand

30 rounds- alternating with your partner
3 pull ups- sub racked barbell inverted rows or ring rows
3 clean & jerk 135/95 115/75 95/65
3 burpees

100 weighted walking lunges
Cash Out: 800m Run together

11.16.19 Team of 2

Make up Strength/Skill


WOD
Team of 2- one work, one rest
4 RFT
20 burpee box jump overs 24/20"
30 cals bike
10 thrusters 115/75 95/65
20 cal row

10.28.19 Partner WOD

Warm Up
400m row/bike
10 empty bar thrusters
10 dead bugs

300m row/bike
10 KB swings
10 2- legged pistols keep knees and feet together as you squat

200m row/bike
20 banded glute bridges


Mobility:

banded ankle distraction x 45 seconds each side
hip flexor kicks x 7/side https://www.instagram.com/p/BwkLxo5gyDQ/
robust shoulders: 3 movements with an orange band or a theraband
https://www.instagram.com/p/B3N6eUMnnaz/


skill: bench press

6 sets of 3 reps at 21x1 tempo
in between sets perform a pistol variation to warm up:
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

OR try these reverse lunge without the back foot touching the ground
https://www.instagram.com/p/BwZoiboAlD8/


WOD
Teams of 2
15:00 AMRAP
30 thrusters 95/65
20 pistols alternating sides
6 rope climbs
one work, one rest on all movements

08.03.19 Team of 2

WOD: Team of 2
One barbell
15:00 AMRAP
most points wins!!
men's weight= 115
women's weight = 85
coed = 115

deadlift= 1 point
clean = 3
clean & jerk = 5
snatch = 7
squat snatch = 10