Partner Saturday

Partner Saturday

Partner Saturday
-Surprise there’s still a WOD

“Team Jacked and Tan” (Time)
“Team Jacked and Tan”

Teams of 2
400m Plate Run or Sand Bag Run (45,35)
50 Pushups
5o Box Jump Overs (24,20)
50 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)
40 Pushups
40 Box Jump Overs (24,20)
40 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)
30 Pushups
30 Box Jump Overs (24,20)
30 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)

n this workout both athletes will run together during each 400m carrying just one plate or sand bag and can switch carrying the weight whenever they choose. During the Pushups and Box Jump overs only one athlete will work at a time and you will split the reps between the two athletes. On the synchronized abmat situps both athletes will perform the full 50-40-30 situps simultaneously or aka synchronized.

Partner Saturday

Partner Saturday
-Sign up for the personal Nutrition challenge
– runs through the rest of 2018!
– Nutrition is 80% of any gym goal!

-No class next Saturday (BEER MILE!)

Chip Nasty 2.0 (Time)
For Time

Teams of Two
2000m Row (switch every 250m)
40 Jerks (135,95)
60 Box Jumps (24,20)
800m Run Together
40 Jerks (135,95)
60 Burpees

RX+ : (155, 105)
L3: (115,80)
L2: (Step-ups) (95,65)
L1: (65, 45) (400m Run)

Cap: 32 minutes
Core
2 Rds
30 V-Ups
30 leg Raises
30 Flutter Kicks

or
Booty Challenge


Partner Saturday

Partner Saturday

Warm-up
Teams of Two:
100m Run
100m Farmers Carry
200m Run
200m Wallball Run
400m Run Together
Team Series 18.8 (Time)
For Time
30 Synchronized Toes to Bar
40 Synchronized Dumbbell Snatch
50 Synchronized Box Step Overs
40 Synchronized Dumbbell Snatch
30 Synchronized Toes to Bar

15 Min Cap
Rx: (50,35)
L3: ((35,25) (Knee 2 Elbow)
L2: (25,20)
L1: (15,10) (Knee Raise)


Partner Saturday

Partner Saturday

Metcon (AMRAP – Rounds and Reps)
“Team Caboose”
Teams of 3

AMRAP 22
22 Calorie Row – Each Athlete
44 Burpee Pullups
66 DB 1-Arm Snatches (50,35)
400m Plate Run Together (45,35)

L3: (35,20) (35,25)
L2: (25,15) (25,10) (Jumping pull-ups)
L1: (15,10)

One athlete works at a time except during the run. One Athlete Must Hold the Plate Over Head the Entire workout except on the run. During the run one athlete must carry the plate anyhow.(45,35)

Partner Saturday

Partner Saturday
A message from Jason:
You may have noticed a lot of running lately, get used to it. Building the endurance base will dramatically help you in the OPEN this year!

Team Jared (Time)
“Team Jared”
Teams of Two

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Rx+: wear a vest

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

Partner Saturday

Partner Saturday

Team Nifty Fifty (Time)
“Team Nifty Fifty”
Teams of two

2RFT
50 Cal Row
50 Box Jump Overs (24,20)
50 Deadlifts (225,155)
50 Pushups
50 Toes to Bar

L3: (185,125)
L2: (Step-ups) (155,100) (H/R push-ups)
L1: (135,85)(Off bar or box Pushups)

*Partners can split up reps however desired

Cash Out
4 sets
BB “21’s” (Half Curl, Full Curl, Top half Curl)

Partner Saturday

Partner Saturday

Warm-up
Team game or warmup
Ex. (Indian Sprints, Ab Mat Pizza, Name Game, Pipe Game, Pipe Fran)
Team Kalsu (Time)
“Team Kalsu”
Teams of Two

For Time
150 Thrusters (135,95)
-EMOM 5 Burpees including the beginning

L3: (115, 75)
L2: (95, 65) (100 reps)
L1: (75,55) (4 or 3 Burpees)

-One Partner does a round at a time (5 Burpees then Max Thrusters)
-On the second minute Partner two starts the Burpees then does Max Thrusters while the other partner rests completely
-This should be a moderate to heavy thruster for both partners
-Try to compromise and use one barbell