Partner WOD

20
Apr

Partner WOD

Teams of 2
200 Wall Ball
100 Bench Press (135/95)
50 Box Jumps (30/24”)
25 Weighted Pull Ups (40/25#)

-Break up the reps any way you want, one person works at a time

This one is a little different. First WOD with bench press in it. Remember how pushups can disappear quickly if you go out too hard. Well bench press is much the same, if not worse. So pace them accordingly and stay away from failure.
Wall balls – get those done in big chunks.
Box Jumps – Alternating one at a time wouldn’t be a bad idea.
Pullups – depending on the weight, keep these in very small chunks (or even singles).

Hannah

Hannah

31 Responses

  1. Elba

    WOD partner with Shannon 😉

    200 wallballs 14lbs
    100 bench press @65lbs
    50 box jumps 20″
    25 ring rows/weighted pull ups

    Time: 15:40 great WOD and partner this morning!!

    Love 6am class, great job everyone 🙂

  2. Adam

    WOD Partner with Bob

    200 Wall balls 20/14 (12 lbs ball)
    100 bench press 135/95 ( 85 lbs)
    50 Box jumps 30/24 ( 18″ box)
    25 weighted pull ups (ring rows)

    Time 18:10

    Thanks for being my partner Bob, awesome WOD this morning.

  3. Nick

    First WOD ever! Adjusted mid you though.
    100 wall balls 12lb
    50 bench press 95lbs
    25 box jump 20″
    20 ring rows
    18:31 and loved it!

  4. Kevin

    Partnered with Trent

    RX’d in 16:33

    Wall balls – 25s and 20s
    Bench – ranged from 4-10 reps
    BJ – 5s
    Pullups – Trent pretty much did all of them

  5. WU X 1 + 10 Wall balls
    Group MOB

    Partner WOD with Heidi “no rep” Daigle
    200 Wall Ball (8 #, 10ish feet)
    100 Bench Press @ 35 (could have added 10#, just not thinking straight after wall balls)
    50 Box Jumps (18″ box, graduated from 12″)
    25 Weighted Pull Ups (Ring Rows, feet out straight)

    Not quite as scary as anticipated at 2:30 AM this morning. 🙂

    Split the reps 50/50. Time: 17:07

    Thanks for the fun times Heidi. Great job everyone!

  6. Open Gym 9h30am

    Jefferson Curls 4×10 @ 5#

    4 rounds:
    40 sec abmat situps
    20 sec rest
    40 sec flutterkicks (both legs = 1)
    20 sec rest
    = 19-62-20-52-18-50-18-57 = 296

    Bridge Extension 5×10 @ 40#

    Seated KB Front Rack Squat 5×10 @ 2×25#

    1. WOD: (Partner w/ Remi B)
      200 Wall Ball — did 20-20-15-15-15 reps (85 total)
      100 Bench Press (135/95) — sets of 5 became sets of 3 and then 2 at the end. 135 was too heavy after WBs
      50 Box Jumps (30/24”)
      25 Weighted Pull Ups (40/25#) — did strict, unweighted
      = 21:06

  7. 200 wall balls 14/10#
    100 bench press (did the first 68 with me at 95# and Heather at 55# then switched to 85# & 35#)
    50 box jump 24″ me 20″ Heather
    25 ring rows & regular pullups (I did 5 pullups and Heather did the rest)
    Time 21:57

  8. WU X 1 + 10 Wall balls
    Group MOB

    Partner WOD with Katelyn
    200 Wall Balls @ 10 #
    100 Bench Press @ 45 #
    50 Box Jumps (20″)
    25 Weighted Pull Ups (Ring Rows)

    Pretty much all in sets of 5, except for the bench press where we did sets of 10 mostly

    Time: 18:18

  9. Shawn J

    WU X 1 10 Wall balls
    Group MOB

    Partner WOD odd man out so did this one myself and chipped away
    100 Wall Balls @ 20 # – 5s
    50 Bench Press @ 105 # – 5s then 3s
    25 Box Jumps (30″) steady
    12 Weighted Pull Ups @#15 -1s

    Time: 19:45

    Even though I did this by myself I had tons of support throughout. Thanks everyone!

  10. Shane Hayes

    Mobility and Wu x 1
    Group mobility and Wu
    Practice a few box jumps, wallballs, bench and weighted Pullups
    Wod rx’d with Guy!
    15:54.
    Wall balls were 10’s
    Bench was 5 the whole way
    Box jumps were mostly 10’s
    Pullups were 5’s
    Great partnering up Guy! Kept me moving on the wallballs, my nemesis!!
    Great class Patrick and great work 6 amer’s!!!

  11. MARK D

    MOB + WU + 10 WBs

    Group WU

    Teams of 2
    200 Wall Ball – 14#
    100 Bench Press – 95#
    50 Box Jumps – 24”
    25 Weighted Pull Ups – Ring Rows
    TIME:21:51

  12. Greg D

    Teams of 2 – Greg D and Mark D
    200 Wall Ball (scaled to #14)
    100 Bench Press (95)
    50 Box Jumps (24”)
    25 Weighted Ring Pull Ups (Scaled)
    Time 21:51

    Thank for the workout Mark!
    Love those wall balls. Being all of 5 foot nothing, shooting for a 10 foot target is fun!

    I know Kevin you 6 foot + guys have a longer way to squat but none the less, I think we should petition Crossfit to increase the line to 20 feet, giving us short ass people a challenge! Ha Ha !!

  13. Mel G

    WOD with Leslie
    200 Wallballs @ 10#/10′
    100 Bench @ 65
    50 box jumps @ 20′
    25 pull-ups.

    17:18

    Fun partnering up with you Leslie! Good job Nooners!

  14. John

    Mob, WU, 10 box jumps
    Group WU

    WOD with Maria:
    14#/10′, 60#, 20″, ring rows
    Time – 16:57

    Cash out:
    Couch stretch
    800m run

    Thanks Maria!!!

  15. Steph H

    Mob
    WU x1
    10 WB(8#)

    Group Mob

    WOD: Teams of Two
    Partnered w/ Lisa H
    200 WB (8#)
    100 Bench Press (65#)
    50 Box Jumps (18″)
    25 RingRows
    Time: 19.23

  16. Baukje

    Mob + WU x1 + 10 WB (12#/ 10′!)

    WOD: partnered with Marlene
    200 WB – [email protected] 12#/ 9′ (first time doing 12#!)
    100 Bench Press @ 50#
    50 Boxjumps – me @ 24″
    25 ring rows – I did the 12

    Time: 17:30 🙂

    + 1 mile jog with Rob (very slow today, since our legs and gluts hurt from Monday! Lol)

  17. Gilles

    mob wux1 + 10 wallball
    group mob
    partner with Gab
    200 wallball 16#
    100 bench press 95#
    50 box jump 24 in
    25 weighted pull up( ring row)
    time 15:10

  18. Partner wod with Ange!

    200 WB @ 14# – mostly 20-20
    100 bench press @ 75# sets of 5
    50 box jumps @ 24″ – 1 for 1
    25 pullups – strict for me, kips for Ange
    Time: 15:41

    Really fun one and not as bad as it looked on paper! Fav part was our round about bench press transitions haha
    Great Wednesday night, thanks Kevin

    Cashout: 800m run with 20# vest with Krissie(& baby), Blake with a 40# vest and Remi with 40# sandbag – thanks for that guys!

  19. Stacey

    200 wallball – 6# (should have used 8#)
    100 bench press 45#
    50 box jump 12in
    25 weighted pull up( ring row)
    time: 19:46

    Partner with Blake who sweated in my mouth while spotting my bench press.
    According to Ange, we’re probably married in some countries now.

  20. mob wux1 + 10 wallball
    group mob
    partner with Gilles
    200 wallball 16#
    100 bench press 95#
    50 box jump 24 in
    25 weighted pull up (i use 40# Dumbell)
    time 15:10

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