• Thu 11JAN 2018
    16 Comments
    One-Two Punch

    One-Two Punch

    Partner WOD

    One-Two Punch

    Teams of 2
    AMRAP 20 minutes
    3 KBS (53/35),

    3 Box Jump Overs (24/20),

    3 Wallballs (20/14)
    6 KBS,

    6 Box Jump Overs,

    6 Wallballs
    9 KBS,

    9 Box Jump Overs,

    9 Wallballs

    … and so on.

     

    You go / I go style. Partners will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. Scale accordingly to complete unbroken reps for the majority of the WOD. Score = Total Reps.

     

    Pictured Here

    Tracy S.!

16Comments
  • Posted by Troy on January 11, 2018 at 12:01 pm

    Wod – partnered with Shank and Guy shadowed

    438 rx all completed the round of 18 then partner A did 21 kbs 21 box jump overs and 18 wall balls

    Great class, good job everyone!

    Reply
  • Posted by Cody on January 11, 2018 at 1:52 pm

    Wod-539RX with AJ

    A/P 50 cal bike

    Reply
  • Posted by Sean Greene on January 11, 2018 at 2:15 pm

    Fun hour – good job Coach Helene

    Partnered with Tom, used 44# KB and 14 # WB.

    Completed 18’s, Tom had KBS, box jumps done in the 21s plus 1 WB … 421 reps score.

    To be fair, once Tom completed his round of 21 KBS, I picked up the KB and matched the same number of reps he did – 21 KBS, 21 box jump overs and 1 wall ball, finishing up after the time cap.

    Always fun partnering up Tom!

    Reply
  • Posted by Tom on January 11, 2018 at 2:36 pm

    fun wod, lot’s of cardio, great partner, nice way to start the day

    Reply
  • Posted by Darci on January 11, 2018 at 2:37 pm

    Partner WOD
    Team Anglehart 592Rx

    Great workout Jeff:)
    Reply
  • Posted by Chris A. on January 11, 2018 at 2:39 pm

    Partner WOD
    One-Two Punch

    592RX with Wifey = Short breaks for me 🙁
    16 reps into 2nd set of 24’s
    A/P 50 cal bike

    Reply
  • Posted by Best on January 11, 2018 at 5:20 pm

    Wod – 524 Rx with Jack

    I really like this wod!

    Have great weekend see ya next week!

    Reply
  • Posted by Tom on January 11, 2018 at 5:36 pm

    Shout out to Jeff, these cardio wod’s are awesome, we all need to burn off a little extra after the Christmas season. well done. light weights and lot’s of reps

    Reply
  • Posted by Jeff on January 11, 2018 at 6:18 pm

    1:00pm with Denis
    Today I just wanted to keep moving and put this together. Denis might be a little crazy to do this after his WOD at noon!

    1000m Row
    40 Cal Bike
    750m Row
    30 Cal Bike
    500m Row
    20 Cal Bike
    250m Row
    10 Cal Bike

    Time = 23:00

    Reply
  • Posted by clayton on January 11, 2018 at 6:38 pm

    wod: 496 Rx

    I partnered with jason. he finished the round of 21, I was 8 WBs short of my round of 21.

    nice workout

    Reply
  • Posted by JennyDew on January 11, 2018 at 8:48 pm

    Warm up – accessory work

    *bulgarian squats are to not be underestimated*

    Wod – 500 rx with Mike (and 44# kb by Coach Ashley’s request)

    Great week at MCF!

    Reply
  • Posted by Terry V. on January 11, 2018 at 10:12 pm

    Open gym WOD with James S.

    Partner WOD
    One-Two Punch
    Teams of 2
    AMRAP 20 minutes
    3 KBS (53/35),
    3 Box Jump Overs (24/20),
    3 Wallballs (20/14)
    6 KBS,
    6 Box Jump Overs,
    6 Wallballs
    9 KBS,
    9 Box Jump Overs,
    9 Wallballs
    … and so on.
     
    Score: 536 Rx’d

    Both completed round of 21 and started 24.

    Reply
  • Posted by Marty on January 12, 2018 at 12:48 am

    WOD with Jeff Scott!

    526RX

    Thanks Jeff for teaming up and pushing me hard on this one!!!!! Excellent class Coach Lora!!!!!!!

    Reply
  • Posted by Yves on January 12, 2018 at 1:10 am

    WOD with Greg Mac! Thanks for teaming up with me bud!

    486 Rx

    Great class Ash!

    Practiced HSPU afterwards

    Reply

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