Everyone loves a good partner WOD, so bring your partner out, or we will provide a kick-ass one for you.
Remember, Partner WODs give you a chance to challenge yourself by working out with someone who maybe has some different strengths than you do.
With that said, there are no rules when it comes to who does what or how many reps you have to do.
Like a normal partnership, things don't have to be completely even. So Don't feel bad if your partner has to pull your weight a little bit, because someday, it might be you who is having to step up to the plate!
Group warm up
Line Drills
With your partner as a warm up (not for time)
3 rounds of
10 partner wall ball over bar toss
10 partner med ball situps
10 partner pushups with high five after each rep
Metcon - with a partner (20 Min CAP)
20 partner synchronized burpees with a high five at the top (no lock out required, the arms have to be above the head (level 2 and 1 athletes can use a box for the burpees)
30 alternating partner Wall balls 20/15, 15/10,10/8
1k ROW
40 alternating partner Medball situps with the toss over a box
Remember, Partner WODs give you a chance to challenge yourself by working out with someone who maybe has some different strengths than you do.
With that said, there are no rules when it comes to who does what or how many reps you have to do.
Like a normal partnership, things don't have to be completely even. So Don't feel bad if your partner has to pull your weight a little bit, because someday, it might be you who is having to step up to the plate!
Line Drills
With your partner as a warm up (not for time)
3 rounds of
10 partner wall ball over bar toss
10 partner med ball situps
10 partner pushups with high five after each rep
Metcon - with a partner (20 Min CAP)
20 partner synchronized burpees with a high five at the top (no lock out required, the arms have to be above the head (level 2 and 1 athletes can use a box for the burpees)
30 alternating partner Wall balls 20/15, 15/10,10/8
40 alternating partner Medball situps with the toss over a box
1k ROW
40 alternating partner Medball situps with the toss over a box
30 alternating partner Wall balls 20/15, 15/10,10/8
20 partner synchronized burpees with a high five at the top
With the remaining time in the 20 min CAP
Max Rep Ground to OH 155/105, 135/95, 95/65
*reps can be shared however, but only 1 athlete working at a time.
With the remaining time in the 20 min CAP
Max Rep Ground to OH 155/105, 135/95, 95/65
*reps can be shared however, but only 1 athlete working at a time.
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