Friday, 06 March 2020



Partner WOD

Perform as many reps as possible in 45 seconds* at each station of:


Synchronized Wall-ball shots (20/14) @ (12/11’)

GHD Sit-up Wall-Ball tosses (8#)

Synchronized Pull-ups

Box Overs (20″)

Synchronized One-arm Kettlebell Snatch Lunges (45/30)

Calories Rowed

…rest 1:15 minute


3 rounds for score

Compare to Saturday, 13 October 2018

*45 seconds of work, 15 seconds to transition. Rest 1 minute between rounds.

Only one partner at a time working at the Burpee, GHD, Box Over and Row.

GHD Sit-up Wall-Ball tosses is performed with two GHD’s placed end to end. On partner take WB, lowers to touch ground with the ball. Sits up and tosses to partner, who then repeats movement.

“Synchronized” requires athletes be at the top and bottom of each rep simultaneously.


Flexibility/yoga poses:

Thread the Needle

Twisted Monkey


Reclined Spinal Twist


Royal Huddleston Burpee Challenge:

Day 33



Post results and experiences to comments


  1. sflynn says

    Sape 352 Rx
    Those WBs to 11’ are rough!

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