• Daily WOD Blog


    Partner WOD:
    -One partner will be “ON” and the other will be “OFF”
    -Switch who is “ON” and “OFF” each round
    -Only rest during prescribed rest times

    10 X 30S “ON”, 30S “OFF”
    On: Row Cals
    Off: Weighted OH Single Object Hold, 50/35 lb
    Rest 1 Minute

    10 X 30S “ON”, 30S “OFF”
    On: Russian KB Swings, 70/50 lb
    Off: Russian Twists, 45/35 lb
    Rest 1 Minute

    10 X 30S “ON”, 30S “OFF”
    On: Pull Ups
    Off: Dead Hang; Can’t complete pull up reps if partner comes off hang.
    1 Minute Rest

    10 X 30S “ON”, 30S “OFF”
    On: Farmers Carry for Distance (Must stay together)
    Off: Rest and stay in spot that you stopped

    Farmers Carry Weight: 1/2 of combined partner’s body weight
    So if partner 1 weighs 130 lbs and partner 2 weighs 150 lbs, total pounds: 280
    280/2 = 140
    So between partners, you have to farmer’s carry a total of 140 pounds between the two of you.
    In this example, each partner could walk with a 35 lb dumbbell in each hand. (35 X 4 = 140)