Partner WOD

28
Dec

Partner WOD

Today is a Marie-Noelle special creation. It may be her last Saturday here, so don’t miss it.

Last Saturday's rowing extravaganza!

Last Saturday’s rowing extravaganza!

15 Responses

  1. Gillyon

    Great Saturday morning WODs
    Partnered up with Maria

    WOD 1 – 100m of leap frog broad jump. Quads were burning!
    WOD 2 – Partner circuit (movement and static)
    Score 580. Maria and I both scored 290. Loved WODing with you Maria. Wish I could have cheered more…but there was no time.

    Great morning MarieNo. Fun WODs! 🙂

  2. Lora

    Mobility

    Partnered with Jeff for all 3 WODs 🙂

    WOD 1 – 100m partner leap frog broad jumps (I could have easily called it a day after this)

    WOD 2 – Partner Circuit – 2 rounds of 2 min at each station. 1 min per partner per move. 1 partner does static hold, while other does reps of movement. Only the moving reps count. If you cannot hold the static movement, you do burpees for the remainder of the minute. 30 seconds of rest between stations.

    1) KBS @ 35# + chin over bar hold
    2) DL @ 135 + L-sit hold
    3) Shuttle runs (20m) + hollow hold
    4) Hop overs + plank hold
    5) Lunges + wall sit (with resistance bands)
    6) Hand release push ups + floor wipers

    My total (311) + Jeff’s total (314) = 625

    Got screwed up at the shuttle runs and did them out of order. Should have done those after the lunges/wall sits. Oops. I did lots of burpees on the L-sit and hollow hold stations….

    WOD 3 – 1500m partner row for time. One partner rows while other does heavy cleans (I used 125#). Time = 5:58

    Great Saturday morning! Loved having my butt kicked…3 times! Awesome WOD(s) Marie-No! 😀

  3. Corinna

    WU x 1

    Leap Frog WU with Craig (20m x 5)

    Partner WOD. Partner A does the dynamic exercise for 1 minute while Partner B does the static exercise for 1 minute…then switch. 30 sec rest after each cycle of 2 minutes .If partner is unable to complete the static exercise for the 1 minute duration then he/she will do burpees with remaining time. Complete 2 rounds.

    Station 1: Kbs @35lbs and chin over bar hold/ ring row hold 23-21

    Station 2: HRPU’s and Winshield [email protected] 55lbs: 23-22

    Station 3: Dead [email protected] 95lbs and L sits/Tucks: 18-18

    Station 4: Partner Hopover and Plank: 26-46

    Stayion 5: Shuttle Run and Hollow Rock Hold: 10-9

    Station 6: Resistance Lunges and Squat Holds with blue band: 32-32

    Total: 280

    Team total: 544??? Is that right Craig? 🙂

    WOD 2: For time

    Accumulate a team total of 750 double under’s. One person working at a time while other person is doing heavy power cleans’s.

    I did 115lbs and Craig did 135lbs for PC’s.

    Time: 10:42

    Awesome work partner Craig. Thanks for keeping track of our numbers for WOD 1.

    Loved the WU, and WOD’s today M-N!!! Great class!

    1. Craig H

      After recalculating you had 280 and I had 269 for a new total of 549. Great job today enjoyed having you as a partner.

      Wod
      1) 19-27 first round had to find a second 50# lost some time
      2) 21-18
      3) 21-26 @ 135#
      4) 20-22
      5) 10-8
      6) 41-36

  4. Jack

    Wu x 2 with elevation mask @ 3000fy
    Daily squat:
    155×5,245×3,315×1,325×1,335×1 (5# pr)

    Wod: Marie-No’s wild ride
    Kbs @ 70 and chin over bar
    Dead lift @ 185 and chin over bar
    Hop overs and plank
    Lunges and wall sit
    Shuttle runs and hollow hold
    HRPU and wipers

    Partnered with Shane. Nice work. You definitely worked harder than me.
    My score: 256
    Shane: 311
    Total: 566

    1. Shane Hayes

      Great work big guy! It was fun and definitely a killer Wod, I thought pukie was coming near the end of the first round but just pushed past that..

  5. Steph L

    Mobility
    WUx1

    WOD 1 – 100m partner leap frog broad jumps (Very Funny!)

    WOD 2 – Partner Circuit – 2 rounds of 2 min at each station. 1 min per partner per move. 1 partner does static hold, while other does reps of movement. Only the moving reps count. If you cannot hold the static movement, you do burpees for the remainder of the minute. 30 seconds of rest between stations.

    1) KBS @ 35# + chin over bar hold
    2) DL @ 95# + L-sit hold
    3) Shuttle runs (20m) + hollow hold
    4) Hop overs + plank hold
    5) Lunges + wall sit (with resistance bands)
    6) Hand release push ups + floor wipers

    Total = 558 (Accumulated by Me and Jackie)

    WOD 3 – 750 Skips for time. One partner Jumps while other does cleans 75#.

    Time = 6:50

    Thankx for being my partner Jackie! Great work evryone!

    Fun Class M-N!!

  6. WOD: 2 rounds – 2 min stations – 1 min partner alternate
    (while one works other holds static, if dropped, burpees for remainder)
    1) KBS + chin over bar hold
    2) DL + L-sit hold
    3) Shuttle runs (20m) + hollow hold
    4) Hop overs + plank hold
    5) Lunges + wall sit (with resistance bands)
    6) Hand release push ups + floor wipers

    = 601 reps (with Shawn M.)

    Cashout – 5 rounds
    10x GHD situps + 10x GHD hip ext.

    ==============================

    Shoulder Press 10-10-10-10-10
    75-80-85-90-95

    Bench Press 10-10-10-10-10
    95-105-115-125-135

    Cashout – AMRAP 3 min:
    Power Clean + Front Squat + Push Jerk 135# = 9 cycles

  7. Jackie

    Mobility
    WUx1

    WOD 1 – 100m partner leap frog broad jumps – intresting with a short person and a tall all legs Steph!

    WOD 2 – Partner Circuit – 2 rounds of 2 min at each station. 1 min per partner per move. 1 partner does static hold, while other does reps of movement. Only the moving reps count. If you cannot hold the static movement, you do burpees for the remainder of the minute. 30 seconds of rest between stations.

    1) KBS @ 35# + chin over bar hold
    2) DL @ 95# + L-sit hold
    3) Shuttle runs (20m) + hollow hold
    4) Hop overs + plank hold
    5) Lunges + wall sit (with resistance bands)
    6) Hand release push ups + floor wipers

    Total = 558

    WOD 3 – 750 Skips for time. One partner Jumps while other does cleans 75#.

    Time = 6:50

    Thankx for being my partner Jackie! Great work evryone!

    Fun Class M-N!!

  8. Tom L

    Mob

    Group WU – 100m partner leap frog broad jumps

    WOD 2 – Partners
    2 rounds, 1 min per partner per station while other is doing static movement

    1) KBS @ 35# + chin over bar hold
    2) DL @ 95# + L-sit hold
    3) Shuttle runs (20m) + hollow hold
    4) Hop overs + plank hold
    5) Lunges + wall sit (with resistance bands)
    6) Hand release push ups + floor wipers
    Me = 241, Jeremy = 237

    Total = 478

    WOD 3 – 750 Skips for time. One partner Jumps while other does cleans
    Time = Jeremy I forgot to write it down…

    Good work Jer and thanks MN, that was different and a lot of fun!

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