FRIDAY 290116
Partner “Barbara”
5 rounds each of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
One person working at a time, alternating at the end of the rounds.
Alternative rep schemes:
15-25-35-45
10-20-30-40
5-15-25-35
Tag Archives: partner
Bike, Sandbag Carry, & Back Squat
MONDAY 190114
Team Wod
5 rounds each, for time of:
Bike 1k
200m sandbag carry
10 back squats, 100/70kg
In teams of 3, each member begins on a different station and moves to the next exercise in the correct order once all members have completed their station.
Partner WOD
TUESDAY 311213
“Partner WOD”
100 Wall balls, 9/6kg
100 Box jumps, alternating, 24/20″
100 Sumo deadlift high pull, 35/25kg
100 Burpees over bar, alternating
Post time to comments.
Partner WOD
TUESDAY 241213
“Partner Workout”
For time:
Run 1200m
Then, 12 rounds of:
12 Deadlifts, 50/35kg
12 Shoulder to overhead, 50/35kg
12 Front squat, 50/35kg
Then, Run 1200m
– Each run is completed together. Exercises are alternated between partners i.e. partner A completes deadlifts, then Partner B completes STOH, then partner A completes front squats, continuing on until all 12 rounds are completed.
Post time to comments.
January 14, 2012
SATURDAYS WOD
Partner Wod #1
2 rounds
Pacer – Farmers carry (use 2x24kg or 2x16kg KBs) 100 metres
Amrap – Burpees
Amrap – Ball slams 20/9kg
Score is total of slams and burpees.
Partner A – carry
Partner B – burpees
Partner C – slams
Rotation is carry to slam to burpee to carry etc.
Partner Wod #2
1 round
Pacer – Run 200 metres
Amrap – Overhead plate lunge 20/10kg
Amrap – KB swings 24/16kg
Score is total of swings and lunge steps.
Partner A – Run
Partner B – Lunge
Partner C – Swing
Rotation is run to swing to lunge to run.