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WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*
28 Minute AMRAP:
  • 60 Calorie Row
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 400m Run (Not together – 1 lap each)
  • 30 Toes to Bar (L2/L3: Knee Raises)
  • 20 Dumbbell Squat Cleans (Rx:45#/30#, L2:35#/25#, L3:25#/15#)

Halloween Partner WOD Saturday!

For time:

‘Isabel’ +1

31 Snatches for time (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

Then:

3 Rounds of

  • 31 Pumpkin Balls
  • 31 Pumpkin Partner Sit-ups
  • 31 Pumpkin Sprawls
  • 31 Pumpkin Russian Twists

Then:

‘Grace’ + 1

31 Clean & Jerks for time (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

Both partners must perform a full round of ‘Isabel’ +1 and ‘Grace’ +1 each. Rotate as needed for ‘Pumpkin’ movements.

WOD

Partner WOD Saturday! 

*30 Minute Time Cap! *

  • 50 Partner Medball Sit-ups
  • 500 Meter Row 
  • 30 Burpees Over the Rower
  • 30 KB Swings (RX: 55/35, L2: 35/25, L3: 25/15)
  • 1000 Meter Row  
  • 20 Burpees Over the Rower 
  • 20 KB Swings 
  • 2000 Meter Row
  • 10 Burpees Over the Rower
  • 10 KB Swings 
  • 50 Partner Medball Sit-ups

    WOD

    Partner WOD Saturday!

    One teammate working at a time. Switch turns however you like!

    20 Minute AMRAP of

    • 500 Meter Row
    • 15 Burpees Over Rower
    • 20 Toe-to-Bar (L2: K2E, L3: Knee Raises)

    Partner WOD Saturday!

    For Time:

    • Run with partner halfway across Key Bridge and back
    • 30 Prowler Push-ups each (https://www.youtube.com/watch?v=OalMEduWUas)
    • 50 Sprawls
    • 75 Russian Twists with Medball (RX: 20/14, L2: 20/12, L3: 14/10)
    • 100 Pull-ups (L2: Strict Banded Pull-ups)
    • 2 Laps of Walking OH Lunges w/ PVC Pipe

    Partner WOD Saturday!

    3 Rounds of

    Partner 1 rows 500 meters while Partner 2 performs AMRAP of:

    • 10 AbMat Sit-ups
    • 7 Power Jerks (RX: 95/75, L2: 85/65, L3: 65/45)
    • 5 Burpees

    Then, partner 2 rows 500 meters while Partner 1 performs the same AMRAP.

    Partners must switch turns. Each partner must go through 3 rounds of the circuit. Score = total reps.


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    Today’s WOD

    • Friday, 12/15/17

      WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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