Partner W.O.D. and Skills Class Saturday 7/21/18


Partner W.O.D. and Skills Class Saturday 7/21/18

Remember that most every Saturday we offer a 30 minute skills class after the 9am group workout!  Each Saturday is different. It’s a chance to work on specific movements that you may not have time to trial during regular grouped workouts, while also getting one on one coaching. #WeHaveItAll #GetBetter #Skillz

Partner Conditioning WOD – 25 minutes

*If larger class, have rowers ready.  Bike is first option, but if all are taken at a given time, athletes may use a rower.  Running a 200m would be the 3rd option if over 40 people at the gym.

Teams of 2.

As many rounds + reps as possible in 25 minutes of…
10 Calorie Assault Bike
15 Ball Slams 30/20
10 KB Swings 70/55

*Partners complete full rounds then switch

*If teams are uneven, either an athlete could shadow another team and go each time one of the other teammates goes and rests when they rest OR go solo and do a round and rest 2 minutes between each attempt.

Post total rounds + reps achieved in 25 minutes!


*For those unaware, we have a weekly skills class after our Saturday workout, where we take a specific skill and have a chance to break it down and work in a small group setting, helping you accomplish whatever skill it may be.


Scaled variations to cover with your coach, to help you achieve the next level of where you currently are.  Anyone can scale accordingly to eventually do a Handstand Pushup.  You got this!

  • Strict
  • Kipping
  • Deficit
  • Stacking abmats
  • Off a box
  • Barbell strict press
  • KB or DB strict or push press

Find what works best for you and with the coach determine what will help you improve the most!