Partner WOD

  • June 29, 2017

Run 1 Mile for the June Run Challenge

Partner Warm-up:
Set a 4 minute clock. While one partner runs a 100 meter sprint, the other partner maintains an isometric hold. Alternate between a front plank hold and a bar hang hold.

18 Minute Partner AMRAP:
In teams of 2, alternate full rounds to complete as many rounds and reps of…
9 Burpee Box Jump-overs (24/20)
9 Front Squats (135/95)

Snatch Complex + 5 Min AMRAP

  • June 28, 2017

Run 1 Mile for the June Run Challenge

Snatch Complex
Every 90 secs for 18 mins (12 rounds), complete the following complex:
1 Snatch Grip Deadlift + 
1 Snatch High Pull from the hang position + 
1 Hang Snatch (catch in full squat if mobility allows)
*Start at 50% of 1RM & increase weight every 2 Rds.

5 Minute AMRAP:
10 Wall Ball Shots (20/14)
10 Med Ball Cleans (20/14)

Saturday WODs

  • June 24, 2017

Run 1 Mile for the June Run Challenge

Endurance WOD (7:45am)
30 Minute Partner AMRAP:
While one partner does a 100 meter “toss” or “carry”, the other partner does sit-ups for max reps. Partners switch stations and continue through the list of movements for the 30 minutes. Begin at the top of the list if time remains.
Complete the Movements in this order:
Chest Toss with slam ball
Suitcase Kb Carry, R arm/L arm
Underhand Toss with slam ball
Overhead Carry R arm/L arm
Lateral Toss with slam ball
Kb Carry in front of chest
Keg Toss with slam ball
*Choose challenging weights!

Community WOD (10:00am)
Work with a Partner to complete the following:
800 meter Run, together
100m Chest Toss with slam ball, alt tosses
20 Sit-ups, together
100m Underhand Toss with slam ball, alt tosses
20 Sit-ups, together
100m Farmer Carry with 2 Dbs, together
20 Sit-ups, together
800 meter Run, together

How Far Can You Go?

  • June 22, 2017

Run 1 Mile for the June Run Challenge

Partner Reactive Core Tabata: Using rings, Partner A is in the supine position and Partner B is holding ankles of A. Alternate intervals so that each person gets 4 turns at the reactive core drill.

As Far as Possible in 4 Minutes:
2 Push-ups
2 Box Step-ups (24/20)
(Add 2 reps to each movement until time ends.)
*Rest 4 Minutes
As Far as Possible in 4 Minutes:
2 Toes to Bar
2 Air Squats
(Add 2 reps to each movement until time ends.)