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5 Great Partner Wod's

Here are 5 Great Partner WOD's

WOD #1

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

WOD # 2

20 Min AMRAP: (with a partner)

20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees

30 Thrusters (95/65) 30 Box Jumps 30 Burpees

40 Thrusters (75/45) 40 Box Jumps 40 Burpees

50 Thrusters (45/35)

Max Calorie Row in Remaining Time

WOD # 3

Partner 1 performs 50 KB swings while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing

Partner 1 performs 50 box jumps while Partner 2 holds a 45lb/25lb plate overhead. Switch.If overhead position is broken perform 5 burpees each before continuing

Partner 1 performs 50 Situps while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each before continuing

Partner 1 performs a SS LAP run, while Partner 2 holds a plank. Then swap for 2 runs each. If plank is broken, perform 5 burpees each when runner gets back before continuing.

WOD # 4

4 person Team, one person working at a time. AMRAP 30 minutes

100 Burpees

100 Box Jumps (24″)(20″)

100 Cal Row

100 DB Snatch (45)(25)

100 Squats

100 Hang Cleans (135)(95)

WOD # 5

2 Partner Workout

Buy in – Row 1000 Meters – however you want to break it up 2 Rounds, 1 athlete at a time

20 Russian KB Swings 70M/53W 15 Burpees 10 Pull Ups 15 Lunge Steps 20 Ab Mat Sit Ups 400 Meter Run together.

 

 

 

 

 

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