Bring a Friend WOD Partner WOD “Friends and Family” As partner groups, perform as many rounds as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 40 Jump Rope Singles …Rest 5 minutes As partner groups, perform as many rounds as possible in...Read More
Skill: Practice 15 minutes on: “Athletic Skills Sheet“ Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 200m Run 4 Handstand Push-ups 8 Kettlebell Swings (70/45) …Rest 3 minutes Complete as many rounds and reps as possible in 6 minutes of: 200m Row 3 Front...Read More
Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint For Time Instructions: Equal work. One person at a time working. Tag between exercises....Read More
Conditioning: Partner WOD “Share the Load” 20 meter Fat Bar back rack carry (290/190) 300m Run 20 Toes-2-Bar 8 rounds for time …Rest 5 minutes Remain as a partner group, and perform max reps in 1-minute of each: Snatch (135/93) Rest 1-minute Clean (185/123) Rest 1-minute Deadlift (275/183) For score...Read More
A lot of “Fat” cried out during Friday’s WOD. Skill: Rope Climbs 20:00 of quality work Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups For score Alternate exercises through each round....Read More
Strength: Front Squats 5 reps @ 70% 1RM 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: Partner WOD: 6 x 200m Run Sprints 50 Burpees 4 x 250m Row Sprints 30 Knees-2-Elbows 2 x 75 Double Unders 10 Muscle-ups For Time Mobility:...Read More
Conditioning: Partner WOD* “Past my bedtime” 1000m Row 80 Wall-Ball Sit-up Throws (12/10/8)* 40 Plate-facing Burpees 200 Double Unders 40 One-arm alternating Kettlebell Lunges (53/35) 80 Wall-Ball Volleyball Throws (20/16/14) 1000m Row For Time *Equal work and only one partner working at a time throughout WOD. (A/B/C): A is male Rx, B is co-ed Rx, C...Read More
Conditioning 1: Partner up, and perform as many rounds and reps as possible in 8 minutes of: Run 200m* 4 Handstand Push-ups 4 Deadlifts (225/150) For Score *Tag partner when coming in from the run. So at that time partner 1 will continue with round 1, and partner 2 starts round 2. For...Read More
