09.07.19 Team of 3

WOD
Team of 3
15:00 AMRAP
Row for calories

other 2 people on your team complete reps of:
15 partner deadlifts 345/285
10 25' shuttle runs- you need to touch the line

Rules: one person from the team of 3 is rowing for calories. The team can switch off rowing at any point. The other two team members are completing rounds of deadlifts and runs. Keep track of rounds and calories for 15 minutes.

Deadlifts- two people on one bar lifting together. The hands cannot cross on the barbell.

Shuttle runs- only one person runs at a time. You must touch the 25 foot line before tuning around to run another length. A total of 10 lengths between the two people.

Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min

07.27.19 Partner WOD

WOD:

Partners
For Time
40-30-20-10 synchronized burpees over the barbell
20-15-10-5 partner deadlifts 405/365 for men's bar
265/245 for women's bar

100m run after each set of deadlifts- done one at a time, one person

*burpees can be lateral where one person starts on the left and one person starts on the right of the barbell. The burpees can also be done facing the barbell with both people starting on the same side. They need to be synchronized at the prone position of the burpee and then the jump over the barbell.


*partner DL- hands cannot be crossed on the barbell between partners. Grab next to each other. Full extension at the top needs to take place for a good rep. Modify weight for a mixed sex pair.- try the scaled men's weight.

*100m run is to the white line right before the fence and back. Each partner needs to run 100m- one at a time. Not done together and it's performed after each set of DLs.

40 buprees + 20 deadlifts + 100m each....

08.18.18

Make up Strength/Skill


WOD
Partners- One round for time

40 partner deadlifts 405/265- done together on the same bar.
30 each person TTB- while one partner is doing TTB, the other is hanging from the bar
20 each person burpee box jump overs 24/20" - while one partner is jumping, the other is holding the sandbag
10 each person sandbag ground to over the shoulder- while one partner is lifting the sandbag, the other is holding a squat

01.06.18

Swim WOD tomorrow at 9:30am

6545 Flying Cloud Drive.  Eden Prairie

Pool is located upstairs from the main entrance.  Bring a suit and towel- goggles if you have them.

Make up Strength/Skill

WOD Partners 20 partner deadlifts 455/315 100' OH MB run x 4 lengths of the front part of the gym/10 push ups- *partner A does the run while partner B does the push ups. Then partner alternate exercises 20 partner deadlifts 50' OH walking lunges with plate- 2 lengths of the front part of the gym/ 10 wall balls 20/14# 20 partner deadlifts 100' bear crawl- hide ears with arms- 4 lengths of the front part of the gym/10 KB swings 53/35#