Saturday Partner WOD

Saturday January 18, 2020

Saturday Partner WOD
Metcon (AMRAP - Rounds and Reps)
24 Min Partner AMRAP:
30 Alternating DB Snatch, 35/25#
60 Cross Body V-ups
30 Goblet Lunges
60 Double Unders

- Partition Anyway
- One partner works, other partner must be rowing
- 2 scores - total accumulated meters on the rower, and Rounds + Reps for AMRAP
Meters Rowed (Distance)

Saturday January 11, 2020

Saturday Partner WOD
Metcon (AMRAP - Rounds and Reps)
Partner Workout:

25 min Amrap:
200m Run
4 Single Arm DB Squat Cleans each arm, 50/35# (8 total)
6 Pushups
8 Kettlebell Swings, 50/35#
10 Wall Balls, 20/14#
12 (6RA/6LA) Front Rack Lunges w/ KB
14 Wtd Situps w/ WB

*Partner's Alternate Movements

Saturday December 14, 2019

Saturday Partner WOD
Partner Metcon
Metcon (Time)
Partner WOD
3 rounds For time:
15 cal ski -- Partner holds Handstand
30 Bear Hug MB Squats (20/14) -- Partner holds Wall Sit
15 Cal Row -- Partner Holds Plank
30 OH MB Lunges (20/14) -- Partner Rests
15 Cal Bike -- Partner Holds Dead Hang

*One partner works, while other holds static position
*Partner 1 Completes 15 cal ski, then partner 2 complete 15 cal ski

- 35 min cap -

Saturday October 19, 2019

Saturday - Partner WOD
Warm-up
FBB Flow Warm-up

3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate...increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
10 DBL Sumo DB Deadlift
10 DBL DB Thrusters
20 Plate Hops

-10:00 Cap-
Workout
Metcon (AMRAP - Rounds and Reps)
22min AMRAP
Rx
200m RUN
12 Burpees
15 KBS 53/35lb

*partners alternate after each round. *Scale weight as needed on KBS.
* workout is on the track.
Finisher
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB

*Perform 1:30 on each side of the body.