Partner Weekend

Another fun partner workout this weekend!

Workout:

Partner Tabata WOD
Partners take turns completing three full Tabata intervals, one each for the three following movements, with decreasing weights after every two consecutive 20 second work periods: wall balls, weighted push ups, and balls slams. There is a 1 minute rest between each full Tabata. During each 10 second rest period, the partner not doing the Tabata completes a 40 meter run sprint.  If they finish before the end of the 10 second rest period their partner can start the work period early.  The prescribed weights for rounds 1 and 2, 3 and 4, 5 and 6, and 7 and 8 are as followed: WB (16/20, 12/14, 10/12, and 8/10), push up (25/45, 10/25, 5/10, -/-), and ball slams (30/40, 20/30, 15/20, 10/15). Teams will have three scores: their combined low round rep totals for wall balls, push ups, and ball slams.

The 4th

Not a bad way to start your 4th, nice little partner workout, Happy 4th everyone!

Workout:

July 4th Parter Workout!
For Time:
2015 meter run - Both partners run at the same time
July - 7 Rounds (each): 7 KBS 7 Box Jump  
*one person working at a time, alternating one round at a time
- Rest 2 minutes - 
For Time: 
The 4th - 4 Rounds (each): 40 double under
*one person working at a time, alternating one round at a time
13 Colonies 1776: 1-3-1-7-7-6 Reps of:
Burpee
Toe To Bar
Burpee
Toe To Bar
Burpee
*One person working at a time, e.g. Partner #1 does 1 burpee, partner # 2 does 1 burpee, partner #  1 does 3 burpees, partner #2 does 3 burpees continuing reading left to right (1-3-1-7-7-6) until you reach 6 reps.  Then do the same thing with toe to bar, going left to right, each do 6, then 7, and so on.  Back through left to right with burpees, right to left with toe to bar, and finish left to right with burpee