Partner WOD
“Garner”
10 rounds for time (with a partner)
- 200 meter Farmer’s Carry (2×53/35 lb)
- 18 Kettlebell Thrusters (2×53/35 lb)
- 20 Pull-Ups
Complete the prescribed work in the order written for 10 rounds. One partner works at a time. Switch as necessary.
Score is the time on the clock when the last round of the pull-ups is completed.
Tribute WOD for Zack Garner.
“You Go I Go”
AMRAP (with a partner) in 12 minutes:
- 7 Burpees
- 6/4 calorie Assault Airbike
- 3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
- 3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
Partners switch after each full round.
Prescribe the exercises in the order written. One partner at a time. Partner 1 completes a round, then partner 2 completes a full round, then switch again. Continue in this way for the full 12 minutes.
Score is the total number of rounds and repetitions completed together before the 12-minute clock stops.
Workout designed by Assault Fitness.
“Sandpaper”
AMRAP (with a partner) in 16 minutes:
- 2 Dumbbell Power Cleans (2×50/35 lb)
- 2 Dumbbell Thrusters (2×50/35 lb)
- 30 Double-Unders (together)
- 4 Dumbbell Power Cleans (2×50/35 lb)
- 4 Dumbbell Thrusters (2×50/35 lb)
- 30 Double-Unders (together)
Continue this pattern, adding 2 dumbbell hang power clean and 2 dumbbell thrusters each round.
Perform the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 16-minute clock stops.
Benchmark WOD created by coach Ben Bergeron.
“Brian Lavinge – Brandon Stalker”
AMRAP (with a partner) in 42 minutes:
Brian Lavigne
- From 0:00-21:00, complete:
- Buy-In: 111 Push-Ups
In the remaining time, AMRAP of:
- 2 Squat Cleans (each at 185/135 lb)
- 30 Burpees (switch after every rep)
- 54 Pull-Ups
Brandon Stalker
- From 21:00-42:00, complete:
- Buy-In: 514 meter Row (each)
In the remaining time, AMRAP of:
- 24 Air Squats
- 7 Kettlebell Box Step Overs (24/20 in, 2×70/53 lb)
- 3 American Kettlebell Swings (70/53 lb)
- 118 meter Partner Run
This workout consists of two 21-minute AMRAPs to be performed with a partner back to back.
Score is the total number of repetitions completed before the 42-minute clock stops.
Workout by coach Dan Fry of CrossFit Superfly.
Image Sources
- : Courtsey fo CrossFit Inc.
- bruce-mars-tj27cwu86Wk-unsplash: Unsplash
- graham-mansfield-E8VOttj22s4-unsplash: Unsplash
- : Courtsey fo CrossFit Inc.