Category: Checkout

Team WOD: “Hold On”

As a team of 2 complete for time:
Kettlebell Goblet Squat Hold (53#/35#)
40 Deadlifts (225#/155#)
— then —
Partner Chin Over Bar Hold
60 Hand Release Push-ups
— then —
Partner Deadlift Hold (225#/155#)
Row 1000m
— then —
Partner Run 100m
80 Kettlebell Swings (53#/35#)
— then —
Overhead Plate Hold (45#/25#)
100 Air Squats
In teams of 2 complete for time.

* Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds KB in goblet squat while partner 2 deadlifts or partner 1 holds Chin Over bar while partner 2 completes HR Push-ups. Swap when partner 1 can’t perform hold or drops from bar)

** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)

*** Alternate until each task is done and move on.

Post total time.

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

As a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run
* Runs must be done as a team, alternate work on the other movements (one works, one rests). Use mats.

Team WOD: Partner deadlifts, Row and Ball Slams

Complete as many rounds as possible in 20 mins of:
10 Partner deadlifts, pick load
20 Row Calories
30 Ball Slams (30#/20#)

Team WOD: Air Force WOD

For Time:
40 Thrusters (95#/65#)
40 Sumo Deadlift High-pulls
40 Overhead Squats
40 Push Jerks
40 Front Squats

* Each team member must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then both team members start their four burpees.
One team member working per minute on the bar at a time.

Post total time.

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Med Ball Sit-ups

As a team of 2 in 20 mins do:
Row 1500m
Run 1200m
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20#/14#)
10 Push Press (95#/65#)
10 Medicine Ball Sit-ups (20#/14#)
* As a team of 2 one partner will row while the other runs. Split distance however you want. When both 1500m Row and 1200m Run totals are complete, then continue with AMRAP alternating each exercise of 10 reps with your partner.