25 min amrap
Partner 1: obstacle course
Partner 2: row for max meters
switch with your partner
Obstacle course: Box jump run
hop scotch down
10 slam balls
5 burpees
20 double unders
5 pull ups
switch to rower and let partner go on course
25 min amrap
Partner 1: obstacle course
Partner 2: row for max meters
switch with your partner
Obstacle course: Box jump run
hop scotch down
10 slam balls
5 burpees
20 double unders
5 pull ups
switch to rower and let partner go on course
AMRAP 19 minutes:
Partner WOD
100 burpees
200 sit ups
300 push ups
400 air squats
Switch as needed
** Every 3 minutes you will both stop and do 1 wall walk 🙂
5 Rounds
card game:
Hearts: Jack knife sit ups
Diamonds: burpees
Clubs: Back squats
Spades: Renegade rows
Red Joker: 10 wall walks with partner
Black Joker: 75 wall balls to be done as a team total, but one partner must run 200m while other partner is working on wb, then switch until 75 are complete
Partner wod: one person works at a time, switch as needed
100 cal on assault bike/rower
90 air squats
80 cal on bike/row
70 wall ball sit ups
60 cal on bike/rower
50 push ups
40 cal on bike/rower
30 Ring rows
20 cal on bike/rower
20 burpees
Weight Vest Wednesday
4 4 minute AMRAPs (“Chief Style”)
EMOTM 10 minutes
Then
3 Rounds:
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TABATA: 20/20 with a partner
KB swings
burpees
Mule kicks
sled push
sit ups
12 Days of Christmas Card Game:
Partner WOD