Tag Archives: partner WOD

WOD 9/16/17

Saturday, Week 4/Block 4 Partner Conditioning Teams of 2 AMRAP 34: Run 100 Meters 10 Alt. DB Snatch from Floor (50, 35) 10 Front Rack DB Walking Lunges (50, 35) 10 Burpees *One athlete complets a full round at a time. *Scale weight as needed.

WOD 9/9/17

Saturday, Week 3/Block 4 Partner Conditioning In teams of 2 with one person working for time: Run 800 Meters 100 Pull-ups Run 800 Meters 100 Pistols Run 800 Meters 100 Burpees Run 800 Meters 100 T2B Rx+:(C2B Pull-ups) L2: (Jumping Pull-ups) (Walking Goblet Lunges for pistols) (Knee Raises) L1: (Ring Rows) (Walking BW Lunges for […]

WOD 9/2/17

Please note: The gym will be closed on Sunday and Monday for Labor Day Weekend. There will be at-home WODs posted for both day. Thanks! Saturday, Week 2/Block 4 Partner Conditioning AMRAP 30 teams of 2: 12 Power Cleans (135, 95) (should be light, touch n go) Run 200 Meters 12 Lateral Burpees Over the […]

WOD 8/5/17

Saturday, Week 2/Block 3 Warm-up Rowing x 6 Rounds w. partners – While one athlete rows the other two athletes complete 5 KBS/5 Burpee Team Conditioning In teams of 3: Row 3k Then, 5 Rounds of: 30 KBS (70, 53) 30 Burpees Then, Row 3k L3: (53, 35) L2: (45,25) L1: (35, 25 Russian Swings) […]

WOD 7/29/17

Saturday, Week 1/Block 3 Partner Conditioning AMRAP 33 with a partner: 20 Hang Power Cleans (135, 95) 400 Meter Run 20 Bar Facing Burpees 400 Meter Run 20 T2B L3: (115,75) L2: (95, 65) (Knee Lifts) L1: (65, 35) (Sit-ups) (Burpees) Alternate Scaling Options: – Running: 500m Row, 90s Bike or Ski Erg, 60s Heavy […]

WOD 7/15/17

Saturday, Week 3/Block 2 Partner Conditioning 10 RFT in teams of 2: 20 Deadlifts (135, 95) 400 Meter Run 20 Wallballs (20, 14) *One person works at a time. Split however needed. L3: (115, 75) L2: (95, 65) L1: (75, 55) 35:00 Cap Extra Credit Accumulate: 2:00 Weighted Plank 50 BB Curls (light) Training Intent […]

Workout of the Day | Saturday 7/8/17

Saturday 7/8/17, Week 2/Block 2 Metcon Prep 6:00 with a partner 8 Wallballs each 8 Russian Swings each 4 Pull-ups each Partner Conditioning 12 RFT with a partner: 10 Thrusters (95, 65) 10 KBS (53, 35) 10 Pull-ups *One athlete complets a full round at a time Rx+:(C2B Pull-ups) L3: (75, 55) L2: (65, 35) […]

Workout of the Day | Saturday 6/24/17

Saturday 6/24/17, Week 4/Block 1 A) Group Warm-up  Grab a KB: 5 Russian Swing right arm 5 Russian Swings left arm 5 KB Push Press right arm 5 KB Push Press left arm Grab a medball: 10 Wallballs 8 Burpees 6 KBS 10 Wallballs B) Partner Conditioning AMRAP 30 with a partner: Run 400 Meters […]