top of page
Search
  • Mike

WED AUG 15 – 180815

“Danielle’s Partner Party”

Buy In: 2 minute partner squat hold with cross arm handgrip

WOD A [12 minute time limit] Burpees & Squats Partner 1 – 10 burpees Partner 2 – 20 squats Partner 2 – 9 burpees Partner 1 – 18 squats Partner 1 – 8 burpees Partner 2 – 16 squats (Continue in this pattern until you get down to 1 burpee/2 squats) *If finished early complete AMRAP (partners in unison): 20 side planks 20 lunges 20 ground thrusts

WOD B [12 minute time limit] Pull-ups & KTE sit ups Partner 1 – 15 pull-ups Partner 2 – 30 KTE Partner 2 – 14 pull-ups Partner 1 – 28 KTE Partner 1 – 13 pull-ups Partner 2 – 26 KTE (Continue in this pattern until you get down to 1 pull-up/2 KTE) *If finished early complete AMRAP: 10 partner pushups 10 synchronized curtsy squats 10 partner sit-ups

Cash Out: Tabata partner star jumps with double high-five at the top!

Recent Posts

See All

240416 - TUE APR 16

Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum

240415 - MON APR 15

Buy in: Tabata Reverse Crunch with Hip Raise WOD A (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD B Tabata Lying Leg Raise WOD C (chest/back) 10 min. AMRAP: 8 plyometric push up

240411 - THU APR 11

Warmup Standard boot camp warm up A) Buy in 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 &

Comments


bottom of page