Bring A Friend Day
DUMB Buddy WOD
30 Minute AMRAP
50 Dumbbell Front Squats
50 Dumbbell Shoulder to Overhead
50 Alternating Front Rack Lunges
50 Devils Press
50 Box Step Overs 24/20
One partner works while the other rests
*Lunges may be forward or backwards, no walking.
**Box step overs may be completed with dumbbells held in suitcase or front rack positions
Bring A Friend Day
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
"Hang in There"
Partner wod- one works, one hangs per minute- partner A is completing the 5 thrusters and the 5 burpees in the first minute. Partner B needs to stay hanging from the pull up bar the entire time partner A is working.
5 thrusters 115/75 95/65 75/55
while your partner hangs from the bar
400m run together
8 Bar muscle ups/8 C2B pull ups/ 8 pull ups or ring rows
each does 1 round "Macho Man"
* Macho Man *
3 power cleans
3 front squats
round 1-2 185/135 135/95 115/75
round 3-4 165/115 115/75 95/65
round 5-6 135/95 95/65 75/55
Make up Strength/Skill
200 wall balls 20/14
every 3:00 including at 0:00 run 200m together (200= white line by fence and back twice)
One work, one rest on the wall balls
with a partner
10 rounds each
one partner finishes the 200m row before the other partner can start on the same rower. Don't reset the rower. Time after 20 total rounds is your team score.
Record total reps or weight for each part
10:00 alternating 30 seconds on the bike for max cals
partner one with bike 30 seconds while partner two rests, then switch. The 30 seconds includes transition time
8:00 to find max one rep thruster for both partners- you can work at the same time. The barbell is taken from the ground. Weights increase as you work for 8 minutes- you cannot take weight off the barbell on missed reps- plan accordingly.
max reps devil's press 40/25 30/20
one work, one rest