PARTNER WOD 9-30-23
(Reps, Rx+, Rx2, Rx3)
3 Total Rounds for MAX reps:
2 minute Timer:
Ski: 15/12 calories (each two machines)
AMRAP (I go, you go)
D-Ball Over Shoulder
REST 1 minute
2 minute Timer:
C2 bike-15/12 calories (each two machines)
AMRAP (I go, you go)
PVC Jump Over
REST 1 minute
2 minute Timer:
Row-15/12 Calories (each two machines)
AMRAP (I go, you go)
Partner Med Ball Sit Up
REST 1 minute
2 minute Timer:
Run-200 m (together)
AMRAP (I go, you go)
Deadlift
REST 1 minute
*Start on different stations to share equipment.
Rx+: Sub 20/15 Calories, 100/75 D-Ball, 24''/20'' Jump Over, 275/185 Deadlift, 20/14 Sit Up (mixed gender teams 14)
Rx: 75/50 D-Ball, 24''/20'', 20/14 Sit Up (mixed gender teams 14), 225/155 Deadlift
Rx2: 50/35 D-Ball, 20''/16'', 14/10 Sit Up (mixed gender teams 10), 165/115 Deadlift
Rx3: 50/35 D-Ball, 20''/16'', Step Over ,10/6 Sit Up (mixed gender teams 6), 135/95 Deadlift, 150 m Run
MODWOD 1: 35/20 Ball, 20''/16'', Step Over, no weight on sit ups, 115/75 Deadlift, Sub 12/9 Calories, 100 m Run
MODWOD 2: 35/20 Ball, Sub Plate Step Over, Assisted Sit Ups, 95/65 Deadlift, Sub 10/7 Calories, 50 m Run
| Angie | 174 Rx3 | | | Nicholas | 234 Rx | | | Jennifer D | 176 Rx3 | |
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