Friday, 28 June 2013


Partner WOD


“Didn’t your mom teach you to CLEAN ?”


One partner run 400m, and the other row 500m

(total of 3 minutes to complete and rest)


Complete as many rounds as possible, alternating exercises, in 9 minutes  of:

3 Handstand Push-ups

5 Burpees on a weight

7 Cleans (115/76)*


……now one partner run 400m, and the other row 500m

(do the opposite of what done previously)( 3 minutes total)


Complete as many reps as possible, alternating every 3 reps, in 5 minutes  of:

Squat Cleans (165/110)*



For Score


*Masters 55+ Rx weight:

7 Cleans (85/53)

SQ Cleans (115/76)



Post completed rounds w/extra reps, and total squat cleans to comments



On “GO”, one partner runs 400m, while the other rows 500m. you have 3 minutes to complete. when you get done, and time is left, rest. At the 3 minute mark, you and your partner will start the 9 minute AMRAP. You will continually alternate exercises throughout the 9 minutes. Now, as the clock reads 12 minutes, you will do the opposite, run /row that you did at the beginning. Still only having 3 minutes to complete. Now as the clock reads 15 minutes, you and your partner will alternate every 3 reps, using the same bar for 5 minutes. (If you cannot run or row that distance in 3 minutes, you may modify to a shorter distance. )


  1. Christian Steichen says

    10 rounds + 10 reps
    21 reps (12+11)
    With Chad V.

  2. runnergirl says

    With Rhonda
    B: 11rds + 4 reps
    D: 12 rds + 2 reps
    I think that’s right?

  3. 10 rounds + 10 reps
    21 reps (12+11)
    Stayed at 115# for squat cleans
    With Christian

  4. 11 rounds then 66 reps with Don

    53# both lifts

  5. Ethan Dennis says

    15 + 8

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