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Partner WOD
By Kevin Wood
/ December 28, 2013 December 28, 2013
Today is a Marie-Noelle special creation. It may be her last Saturday here, so don’t miss it.
Last Saturday’s rowing extravaganza!
15 thoughts on “Partner WOD”
Valerie Arseneau
May be her last Saturday! Nooo!!! I’m not in town!!! 🙁
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! 🙂
Amanda
You two would have been a great match to watch!
Maria
That was fun! We were are great team Gillyon! Leapfrog and plank hops so much fun 🙂
Gillyon
For Future …
Used 35lbs for KBS
Used 135lbs for DL
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! 😀
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 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!
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
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
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..
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!
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
Cashout – AMRAP 3 min:
Power Clean + Front Squat + Push Jerk 135# = 9 cycles
Vanessa Champion
So sad I missed this!!
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!!
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!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
May be her last Saturday! Nooo!!! I’m not in town!!! 🙁
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! 🙂
You two would have been a great match to watch!
That was fun! We were are great team Gillyon! Leapfrog and plank hops so much fun 🙂
For Future …
Used 35lbs for KBS
Used 135lbs for DL
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! 😀
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!
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
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
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..
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!!
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
So sad I missed this!!
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!!
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!